CALL OR TEXT: (918) 973-3348

CrossFit 5/27/2018

26
May

CrossFit 5/27/2018

Gymnastics Warm Up:
AMRAP – 6 min for quality
20 Second Arch Hold
20 Active Hang
10 Pull Up
30 second Banded Lat stretch (each Side)

Handstand Progression:
10 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)

WOD:
AMRAP- 6 Minutes
Buy In Row 500m or Bike 20/15 Cal or Run 400m (Change Each Round)
Then AMRAP
25ft Handstand walk
50 Double Unders
25ft Handstand Walk

Rest 3 minutes x3

Hold strong positions here, don’t get sloppy.

Scaled: bear crawl
Masters: As written
RX:As written

Intent: Repeatable rounds, have fun and get better today!