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CrossFit 4/26/2018

25
Apr

CrossFit 4/26/2018

Gymnastics Warm Up:
AMRAP – 10 min for quality
15 Band pull aparts
10 Push up
5 Ring Y Raise
50ft Bear crawl
5 Inch worm to hollow hold
10 Air Squats

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 (at a conversational pace)
Row 500m (or 400M Run for equipment purposes)
30 Double Unders
10 Overhead Squat
5 Wall Walk

Rest 4 min x3

Scale- 75/55
Masters- 95/65
RX- 95/65

Scoring – score each 250M Row or 100M Run as 1 point.

Intent: Practice overhead squats under heavy breathing. Focus on staying tight and being patient with each rep. Wall walks are used as a bottleneck.