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CrossFit 5/24/2018

23
May

CrossFit 5/24/2018

Gymnastics Warm Up:
2 Rounds
30 Second Pigeon pose each side
5 Walking Inch Worms
10 Sit Up

Hand Stand Progression:
10 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
200m run
Then
10 Goblet Lunge
8 Toe 2 Bar
5 Burpees

Rest 3 min x3

Scale- 35/25- Toe 2 KB
Masters- 55/35
RX- 55/35

Intent: Be consistent on this. Use the run to set the pace but dont come out of the gates too hot.

Sweat Class
Warm Up:
5 rounds
5 burpee
5 jump squat

WOD:
EMOM- 20 Minutes
Min 1- Row / Bike 30 Seconds
Min 2- 8 Ball Slam
Min 3- 8 Push Up
Min 4- 8 Goblet Squats