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CrossFit 6/14/2018

13
Jun

CrossFit 6/14/2018

Gymnastics Warm Up:
3 Rounds
30 Second Pigeon pose each side
10 lunge steps (each side)
5 squat jumps
30 second downward dog
5 push ups
30 second upward dog

Handstand Progression:
8 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 9 Min (at a conversational pace)
Run 200M
4/2 strict ring dips
8 Burpee Box Jump
12 American KB Swings

Rest 3 min x3

Scale- box dip – step up – 35/25
Masters- 55/35
RX- 55/35

For Scoring, the run counts as 4 reps.

Intent: Aim to get repeatable rounds, if you don’t get the same score for each amrap you didn’t get the most out of this workout.

Sweat Class
Warm Up:
3 rounds
30 sec bike or row (sprint)
10 Step ups (total)
5 pushups

WOD:
EMOM- 21 Minutes
Min 1- 8 Single Arm Dumbbell Push Press (ea arm)
Min 2- 8 Box Jump
Min 3- 30 Second Plank