CALL OR TEXT: (918) 973-3348

CrossFit 5/10/2018

9
May

CrossFit 5/10/2018

Gymnastics Warm Up:
3 Rounds
10 Floor Facing Angles
5 Walking Inch Worm
30 Second Hollow Hold
30 Arch Hold

Hand Stand Progression:
8 minute practice
10 Second Tripod Headstand + Forward roll into deck squat
20 Wall Taps facing wall (alternate picking your feet off the wall)
5 bottoms up kipping handstand push up (start in the bottom of your HSPU and kip up)

WOD:
AMRAP 6 Min (at a conversational pace)
300m Row or 200M Run buy in
Then remainder of time
5 Power Snatch
10 Box Jump
25ft Hand Stand Walk

Rest 4 min x3

Scale- 75/55 – Step Ups – Bear Crawl
Masters- 95/65
RX- 95/65

Intent: Repeating scored on this AMRAP. Adding skill with the handstand walk to slow your athletes down.