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CrossFit 7/12/2018

11
Jul

CrossFit 7/12/2018

Gymnastics Warm Up:
2 Rounds
30 second kb assist ankle stretch (each side) – sit in squat. Place kb on knee and feel the stretch
20 second L hang
20 second side plank (each side)
10 walking lunge

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 tucked
5 Skin the Cat (scale with ring hanging slow strict knees to chest – high as possible)

WOD:
18 minute AMRAP
400m run
8 Pull up
12 pistols (total)
25ft handstand walk

Scale- ring rows – bear crawl
Masters- As Written
RX- As Written

Intent: All about breathing today!

Sweat Class
“Sweat is fat crying!!!!”
EMOM – 8 Min
:20 Bike
Rest 1 min
Tabata Push Ups
Rest 1 min
Tabata Russian KB Swings
Rest 1 min
EMOM – 8 Min
:20 Row