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CrossFit 7/1/2018

30
Jun

CrossFit 7/1/2018

Gymnastics Warm Up:
3 Rounds
10 walking lunges (ea leg)
30 second couch stretch (each side)
10 Push Ups
30 second active have

Gymnastics Pulling Progression:
10 minute practice
10 Perfect Kip Swings (toes and knees glued together)
5 Strict Toe 2 Bar
5 Supinated Pull Up on rings with knees tucks
5 Skin the Cat

WOD:
AMRAP 12 Min
50 double unders
10 hang power clean
3/2 bar muscle up
25ft handstand walk

Rest 8 minutes x2

Scaled- 80 singles – 75/55 – bear crawl
Masters- 95/65
RX – 95/65

Intent: Easy aerobic work to finish the week off, keep your bar light and move!