CALL OR TEXT: (918) 973-3348

CrossFit 11/25/2018

24
Nov

CrossFit 11/25/2018

Gymnastics Warm Up:
3 Rounds
20 Second Dip Support
30 Second plank with shoulder taps
10 Bootstrappers
10 Lunges (ea leg)

WOD:
AMRAP- 35 Minutes
25/20 Cal Bike Or 100 DU’s
10 Single Arm Russian Swings (ea arm)
100’ Single Arm Overhead Carry (ea arm)
10 Pull Ups
Rest 1 Minute

Body: 100 Single Unders – 35/25 – Ring Rows
Scaled: 100 Single Unders – 35/25
Masters: 55/35
RX: 55/35

Alternate Bike and Jump Rope between rounds.

Intent: Easy aerobic work to finish the week off!

RXtra Credit:
Tabata Handstand or Plank Holds – get everyone in on the fun!!!!!