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CrossFit 11/22/2018

21
Nov

CrossFit 11/22/2018

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

WOD:
AMRAP 40 Min
30/25 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- 20/15 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