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CrossFit 5/29/2018

28
May

CrossFit 5/29/2018

Gymnastic warm up:
2 rounds for quality
30 Second Doorway stretch (each side)
30 Second Bottom of Squat Hold
15 Band Pull Aparts
15 Overhead Band Pull Aparts

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

Gymnastics Strength:
E(2)MOM- 6 Minutes
5 Strict HSPU – scale with 8-10 strict push ups @2010

WOD:
18 Minute EMOM
Min 1- 12/10 Cal Bike (no more than 30 sec – go hard)
Min 2- 12 Ab Mat Sit Ups
Min 3- 12 Russian KB Swings

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

Intent: Be consistent. Try to have each exercise take the same amount of time each round.

Sweat Class
Warm Up:
3 rounds
30 sec jump rope
10 russian kbs
10 box jump/step up

WOD:
EMOM- 25 Minutes
Min 1- 30 row sprint
Min 2- 10 sit ups
Min 3- 8 Ball slams
Min 4- 10 Box Jump/ step up
Min 5- 30 Second Plank