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CrossFit 7/15/2018

14
Jul

CrossFit 7/15/2018

Gymnastics Warm Up (00:00-20:00 for 2 minutes instruction each):
3 Rounds
12 KB RDL
30 second active hang
20 second dip support

Handstand 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 (scale with ring hanging slow strict knees to chest – high as possible)

WOD:
AMRAP 10 Min
Buy In: 500m row OR 400M Run
Then
10 burpees
20 walking lunges

Rest 6 minutes x2

Scaled- As Written
Masters- As Written
RX – As Written

Alternate row and run each round.