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CrossFit 6/21/2018

20
Jun

CrossFit 6/21/2018

Gymnastics Warm Up:
3 Rounds
30 Second Plank
20 Second Bottom of Dip Hold (Scale with 20 second bottom of push up hold)
20 Second Hanging L sit

Gymnastics Pulling Progression:
8 minute practice
10 Perfect Kip Swings (toes and knees glued together)
5 Strict Toe 2 Bar
5 Supinated Pull Up on rings with knees tucked
5 Skin the Cat (scale with ring hanging slow strict knees to chest – high as possible)

WOD:
AMRAP 9 Min (at a conversational pace)
4 toe 2 bar
6 dumbbell hang power clean and jerk (total)
50ft bear crawl
200m run

Rest 4 min x2

Scale- Hanging Knee raise – 35/20
Masters- 50/35
RX- 50/35

Intent: Learning what gears we have today! Its ok to not bury ourselves everyday, today is practice.

Sweat Class:
EMOM – 7 Rounds
:40 sec Bike Sprint
Rest 1 Min
Tabata – Squat Jumps
Rest 1 Min
EMOM – 7 Rounds
:40 sec Row Sprint