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CrossFit 12/7/2018

6
Dec

CrossFit 12/7/2018

Warm Up:
3 Rounds
5 Pike Push Ups @5000 (Scale w/ Push Ups @5000)
10 Perfect Kip Swings (scale w/ 10 scap pull ups)
10 KB Windmills (5 ea arm)
25’ Bear Crawl
25 Double unders / single unders

WOD:
AMRAP 40 Min
15/10 Cal Bike or 50 Double Unders
25’ Bear Crawl
30 Second Plank
10 KB Windmills (5 ea side)
10 Pistols (5 ea side)
Rest 1 minute

Alternate Bike and Jump Rope each Round

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

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

RXra Credit:
Tabata Plank or Handstand Hold.