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CrossFit 6/7/2018

6
Jun

CrossFit 6/7/2018

Gymnastics Warm Up:
3 Rounds
30 Second Pigeon pose each side
10 Cossack Squats
5 Box Jump
50 Double unders

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 12 Min (at a conversational pace)
Run 200m
25ft handstand walk
15 abs mat sit ups
12 Goblet Reverse Lunge
25ft handstand walk

Rest 6 min x2

Scale- 35/25- bear crawl
Masters- 55/35
RX- 55/35

Intent:Set a steady pace and hold it, each round should look the same.

Sweat Class
Warm Up:
4 rounds
30 sec bike
30 sec plank
15 Jump Jack

WOD:
EMOM- 21 Minutes
Min 1- 7 Push Ups
Min 2- 7 Squats
Min 3- 7 Sit Ups