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CrossFit 11/4/2018

3
Nov

CrossFit 11/4/2018

Gymnastics Warm Up:
2 Rounds
20 Second Dip Support
30 Second plank with shoulder taps
10 Bootstrappers
10 Squat Jumps

Handstand Progression:
8 minute practice
10 Second Tripod Headstand + Forward Roll
10 Wall Taps facing wall (alternate picking your feet off the wall)
5 bottoms up kipping handstand push up (start in the bottom of your HSPU and kip up) – Scale with 10 Pike Push Ups

WOD:
AMRAP- 10 Minutes
Buy In: 25/20 Cal Bike Or 400M Run
Then
10 Single Arm Russian Swings (ea arm)
100’ Suitcase Carry (ea arm)
10 Burpees

Rest 4 minutes x2

Body: 35/25 – No Push Up Burpees
Scaled: 35/25
Masters: 55/35
RX: 55/35

Alternate Bike and Run between rounds.

Intent: Easy aerobic work to finish the week off!

RXtra Credit:
Tabata Wall Handstand Holds (Scale w/ Plank)- get everyone in on the fun!!!!!