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CrossFit 4/19/2018

18
Apr

CrossFit 4/19/2018

Gymnastics Warm Up:
AMRAP – 10 min for quality
5 Inch worms w/ hollow hold
20 Second dip support hold
5 Bird Dogs (each side)
10 Cossack Squats
30 Second hollow hold
30 Second Arch hold

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
12 Toe 2 Bar
50 Double Unders
6 Power Clean
25ft Handstand Walk

Rest 4 min x3

Scale- knees to elbows – 50 single unders – 95/65 – 25′ bear crawl
Masters- 135/85
RX- 135/85

Score total reps each round. 1 rep per every 5 feet crawled or handstand walked.

Intent: 16.2 Open WOD as well as working on the skill of handstand walk in a workout. Have fun with this and keep a repeatable pace.