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CrossFit 11/15/2018

14
Nov

CrossFit 11/15/2018

Gymnastics Warm Up:
8 Minutes of
5 Push Ups
5 Sit Ups
10 Perfect Kip Swings (scale w/ 10 scap pull ups)
25’ Bear Crawl

Gymnastics Upper Body Pushing Progression:
8 minute practice
10 Second Tripod Headstand + Forward roll
20 Second Side Plank (ea side) – (Scale w/ 30 Sec Plank Hold)
5 Handstand Wall Kick Ups w / 10 Second Hold
5 Pike Push Ups

WOD:
AMRAP 30 Min
20/15/10 Cal Bike or 75 Double Unders
5 Burpees
10 Pull Ups
15 Russian KB Swings 70/55
Rest 1 minute

Alternate Bike and Jump Rope each Round

Body- 10/5 Cal Bike – 50 single unders – ring rows – 35/25
Scale- ring rows – 55/35
Masters- As Written
RX- As Written

Intent: Settle into your pace, and enjoy a recovery WOD.

RXra Credit:
2 Rounds
10 Arch to Hollow Roll Overs
30 Sec Crab Bridge Hold