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CrossFit 4/22/2018

21
Apr

CrossFit 4/22/2018

Gymnastics Warm Up:
AMRAP – 10 min for quality
50 single unders
5 walking inchworms
20 second dip support with tuck
5 Bird Dogs (each side)
20 second side plank each side
15 second active hang
5 cossack squats (each 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 10 Min
50 Double unders
30 American KB Swing
50ft Bear crawl
30 Cal Bike or 400M Run

Rest 5 x2

Scaled: 80 singles – 35/25
Masters: 55/35
RX: 55/35

For scoring, each 5 feet of crawling counts for 1 rep.

Intent: Keep this workout aerobic, KB swings will start to be a grind, no lazy reps!