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CrossFit 11/29/2018

28
Nov

CrossFit 11/29/2018

Warm Up:
3 Rounds
5 Push Ups
10 Perfect Kip Swings (scale w/ 10 scap pull ups)
10 KB Windmills (5 ea arm)
10 Cossack Goblet Squats (5 ea leg)
25’ Bear Crawl

WOD:
AMRAP 35 Min
15/10 Cal Bike or 50 Double Unders
25’ Bear Crawl
10 KB Windmills (5 ea arm)
10 Single Arm Russian Swings (ea arm) 55/35
Rest 1 minute

Alternate Bike and Jump Rope each Round

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

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

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