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CrossFit 4/29/2018

28
Apr

CrossFit 4/29/2018

Gymnastics Warm Up:
AMRAP – 10 min for quality
20 Second Dip Support
5 Dip negative @5000
30 Second plank with shoulder taps
10 Boot Strappers
10 Squat Jumps

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:
23 Minute AMRAP
500m Row OR 25/20 Ca Bike (alternate rounds) – sub 400M Run for either
50ft Suitcase carry (right arm)
10 Single Arm Dumbbell Snatch (each side)
50ft Suitcase carry (left arm)