CALL OR TEXT: (918) 973-3348

CrossFit 6/28/18

27
Jun

CrossFit 6/28/18

Gymnastics Warm Up:
2 Rounds
30 jumping jacks
30 second plank
30 lunge step (total)

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:
“Ghost”
Min 1- max row
Min 2- max burpees
Min 3- max double unders
Min 4- rest

Scale- single unders
Masters- As Written
RX- As Written

Intent: All about breathing today! Each round should have the same score.

Sweat Class
WOD:
“Kriss Kross (Jump)”
EMOM – 8 Min
:45 Bike
Rest 1 min
Tabata Sit Ups
Rest 1 min
EMOM – 8 Min
:45 Jump Rope