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CrossFit 3/29/2018

28
Mar

CrossFit 3/29/2018

Gymnastics Warm Up
AMRAP – 12 min for quality
5 inchworms w/ 3 second at hollow hold
20 sec dip supported tuck hold
5 bird dog w/ 3 sec reach (ea side)
15 sec side plank (ea side)
20 sec active hang
20 sec relaxed hang
5 cossack squats (ea side)

Butterfly Pull Up Progression
8 minute practice on a Bar
8 Giant Kip Swings
8 x 1 foot on box butterfly pull ups
8 x 1 kipping pull up w/4 second lower
4 butterfly pull up singles

WOD
AMRAP – 8 min
4 toe 2 bar
6 single arm dumbbell clean & jerk(3 ea arm)
300m row or 21/18 Cal bike

rest 4 minutes
3 rounds

Scaled: hanging leg raise – 35/20
Masters: 50/35
RX: 50/35