CALL OR TEXT: (918) 973-3348

CrossFit 4/5/2018

4
Apr

CrossFit 4/5/2018

Gymnastics Warm Up:
AMRAP – 10 min for quality
10 cal bike
5 walking inchworms
10 table top ring row
30 sec hollow hold
30 second arch hold
30 Crab Bridge 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 10 Min (at a conversational pace)
4 toe 2 bar
6 dumbbell hang power clean and jerk (total)
300m row (Substitute 200M run if equipment is an issue.)

Rest 6 min x2

Scaled: Hanging Leg Raise – 35/20
Masters: 50/35
RX: 50/35

Intent: WOW! You’re going to learn how to remain aerobic during 18.1!!! Each round should get the same score.