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CrossFit 5/31/2018

30
May

CrossFit 5/31/2018

Gymnastics Warm Up:
3 Rounds
30 Second Pigeon pose each side
30 Second Plank
1 Minute Double Under Practice

Handstand 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 (at a conversational pace)
Row 500m
8 Toe 2 Bar
10 Box Jump
50ft Bear Crawl

Rest 3 min x3

Scale- Toe 2 KB
Masters- As Written
RX- As Written

Intent:Set a steady pace and hold it, each round should look the same.

Sweat Class
Warm Up:
3 rounds
30 sec bike
30 sec plank
5 pushups
10 squats

WOD:
EMOM- 20 Minutes
Min 1- 10 Push Ups
Min 2- 30 Second Bike
Min 3- 10 Jump Squats
Min 4- 20 Plank Shoulder taps