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CrossFit 5/20/2018


CrossFit 5/20/2018

Gymnastics Warm Up:
AMRAP – 6 min for quality
20 Second Hollow Hold
20 Second Side Plank (each side)
10 Goblet lunges

Handstand Progression:
8 minute practice
10 Second Tripod Headstand + Forward Roll
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)

AMRAP- 10 Minutes
15/20 Cal Bike Or 400M Run
10 Power Clean
5 Wall walks
10 Burpees

Rest 4 minutes x2

Alternate Run and Bike each round

Scaled: 95/65
Masters: 115/80
RX: 115/80

Intent: Keep the power clean light and be able to move through this quickly. AMRAP should have identical scores.