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CrossFit 5/1/2018

1
May

CrossFit 5/1/2018

Gymnastic warm up:
3 rounds for quality
20 second active hang
20 Second passive hang
5 Walking inchworms
10 Cossack squats (total)

Butterfly Pull Up Progression:
3 rounds for quality
8 Ring Pull Up/ Ring Row
30 second chin over bar hold/ 5 pull up negatives
20 sec L hang (scale with knee tuck)

Strength:
EMOM- 5 Minutes – 5 Pull Up negative @5000 (scale w/ foot elevated or regular ring row)

WOD :
AMRP – 20 Min
200m Run (Sub 70 DU’s or 100 Singles for weather purposes)
5 Chest to Bar
10 Burpees
15 Russian KB Swing

Scaled: Ring Row – 35/25
Masters: Pull Ups – 55/35
RX: 55/35

Intent: Set a pace and hold onto it. Watch clock and be aware of the time it takes each round. Zero critical drop off.