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CrossFit 5/3/2018

2
May

CrossFit 5/3/2018

Gymnastics Warm Up:
AMRAP – 8 min for quality
20 Jumping Jacks
5 Push Ups @30×0
20 Second Plank
20 Second Hollow Hold
10 Scap Pull Up

Butterfly Pull Up Progression:
8 minute practice on a Bar
8 Giant Kip Swings
8 x 1 foot on box butterfly pull ups
8 x 1 kipping pull up w/4 second lower
4 butterfly pull up singles

WOD:
AMRAP 8 Min (at a conversational pace)
50 Double Unders
10 Deadlift
5 Ring Dip
3 Wall Walk

Rest 4 min x3

Scale- 75/55 – burpee for ring dip
Masters- 95/65
RX- 115/80

Intent: Breathe through this WOD. Wall walks are there to slow you down. Be repeatable amrap to amrap!