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CrossFit 6/12/2018

11
Jun

CrossFit 6/12/2018

Gymnastic Warm Up:
2 rounds for quality
30 Second Bully Stretch (each Side)
10 Russian KB Swings
15 Band Pull Aparts
30 Second Active Hang
30 Second Plank

Handstand Progression:
10 Minutes of play
5 Deficit Negative Handstand Push Up @5000 (scale with pike push up)
5 Wall walk
15 Second Tripod headstand
Max unbroken handstand walk attempt

Gymnastics Strength:
E(2)MOM- 4 Rounds
5 HSPU Negative @5000
These are handstand push ups. If scaling, go with 5 reps of a handstand kick up and lower for 5 count or 3 quality wall walks.

WOD:
18 minute AMRAP
400m Run
15 Pull Ups
10 Power Clean & Jerk

Scaled: Ring Row – 95/65
Masters: 135/95
RX: 155/115

Intent: settle into a pace and hold it, each round should look identical.

Sweat Class
Warm Up:
2 rounds
30 sec plank
10 Pushups
15 squats

WOD:
EMOM- 18 Minutes
Min 1- 10 No push up burpees
Min 2- 12 Goblet Squats
Min 3- 30 Jump rope