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CrossFit 5/22/2018

21
May

CrossFit 5/22/2018

Gymnastic warm up:
2 rounds for quality
30 Second Banded Lat Stretch (each Side)
30 Second Active Hang
20 Second Bottom of dip hold

Handstand Progression:
10 Minutes of play
5 Deficit Negative Handstand Push Up @5000 (scale with pike push up)
5 Wall walk up + negative handstand push up down (scale with wall walk)
15 Second Tripod headstand
Max unbroken handstand walk attempt

Strength:
E(2)MOM- 6 Minutes
10 Deficit Push Up + 20 Second Bottom of Push Up hold (chest should be 1″ off the floor)

WOD:

5 Minute AMRAP
15 Cal Row or Bike
12 American KB Swings
9 Wall Ball

Rest 3 minutes x3
Alternate the Row and Bike Each Round of the AMRAP

Scaled: 35/25
Masters: 55/35
RX: 55/35

Intent: Each round should look identical. Set a strong pace on the row and hold it, thinking about breathing through the nose.

Sweat Class
Warm Up:
3 rounds
30 sec jumping jacks
8 Pushups
9 Situps
10 Squats

WOD:
EMOM- 24 Minutes
Min 1- 40 sec Jump rope
Min 2- 10 Lunges
Min 3- 8 Ball slams
Min 4- 10 WB Thrusters