CALL OR TEXT: (918) 973-3348

CrossFit 11/28/2018

27
Nov

CrossFit 11/28/2018

Warm Up:
3 Rounds
15 Second Tripod Headstand
5 Wall Walks
30 Second Ring Dip Support
10 Single Arm Russian Swings (ea Arm)
10 Single Arm Overhead Squats (5 ea Arm)

WOD:
5 Rounds For Time (30 Minute Time Cap)
20/15 Cal Bike
30 Box Jumps 24/20”
30 Wall Balls 20/14

Body: Box Steps – 14/10
Scaled: Box Steps – 14/10
Masters: As Written
RX: As Written

Intent: Know your RPM’s you can hold on the bike and not redline. Today is about pacing really hard work.

RXtra Credit:
3 Rounds – Rest as needed
Unbroken Complex
5 Perfect Kip Swings
4 Kipping Pull Ups
3 Butterfly Pull Ups
2 Toes to Bar
1 Bar Muscle Up

Scale w/ 3 sets of 10 Perfect Kip Swings and Max Chin Over Bar Hang