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CrossFit 7/22/2018

21
Jul

CrossFit 7/22/2018

Gymnastics Warm Up:
2 Rounds
20 Second Dip Support
30 Second plank with shoulder taps
10 Bootstrappers
10 Squat Jumps

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

WOD:
23 Minute AMRAP
500m Row OR 25/20 Cal Bike (alternate rounds) – sub 400M Run for either
50ft Suitcase carry (right arm)
10 Single Arm Dumbbell Snatch (each side)
50ft Suitcase carry (left arm)

Scaled: 35/25
Masters: 55/25
RX: 55/35

Intent: Easy aerobic work to finish the week off!