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CrossFit 4/15/2018

14
Apr

CrossFit 4/15/2018

Gymnastics Warm Up:
AMRAP – 10 min for quality
5 scap pull up
5 strict pull up/ ring row
20 second side plank (each side)
50ft bear crawl
20 second crab bridge
15 cal bike or row

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 20 Min
30 Cal row or 25/20 Cal Bike
30 Double Unders
20 Sit ups
10 Hand stand push up

Scaled: 60 singles – 20 hand release push up
Masters: as written
RX: as written

Intent: Keep this workout aerobic, the handstand push up will slow your athletes down and that is ok.