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CrossFit 7/19/2018

18
Jul

CrossFit 7/19/2018

Gymnastics Warm Up:
2 Rounds
5 walking inchworm
10 bootstrappers
10 hanging leg raises
30 second plank

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:
AMRAP 8 Min (at a conversational pace)
Buy In: Row 500m (or 400M Run for equipment purposes)
Then
30 Double Unders
10 Overhead Squat
5 Wall Walk

Rest 4 min x2

Scale- 75/55
Masters- 95/65
RX- 95/65

Intent: settle into your pace, both rounds should have the same score.

Sweat Class
“That’s why we call it sweat!!!”
EMOM – 8 Min
:20 Bike
Rest 1 min
Tabata Push Ups
Rest 1 min
Tabata Goblet Squats
Rest 1 min
EMOM – 8 Min
:20 Bike