CALL OR TEXT: (918) 973-3348

CrossFit 6/5/2018

4
Jun

CrossFit 6/5/2018

Gymnastic warm up:
2 rounds for quality
30 Second Banded Lat stretch
10 Push Up
15 Band Pull Apart
5 Squat Jumps

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- 8 Minutes
8 Deficit HSPU – scale with 8 wall walks

WOD:
22 Minute AMRAP
400m Run
20 Russian KB swings
20 Bodyweight walking lunge steps
5 Muscle Ups

Scaled: 35/25 – 5 Ring Row + 5 Push Up
Masters: 55/35
RX: 55/35

Intent: 22 minutes is a long time, use the run to set a pace and stay within yourself.

Sweat Class
Warm Up:
3 rounds
30 sec bike or row
5 pushups
10 squats
15 Jumping jacks

WOD:
EMOM- 24 Minutes
Min 1- 30 row or bike sprint
Min 2- 10 DB press
Min 3- 8 Ball slams
Min 4- 8 Burpees