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CrossFit 7/26/2018


CrossFit 7/26/2018

Gymnastics Warm Up:
2 Rounds
20 second hollow hold
5 Squat Jumps
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)

AMRAP 10 Min (at a conversational pace)
Row 500m (or 400M Run for equipment purposes)
12 Pike Push ups
12 pistols (total)
4 Wall walk

Rest 4 min x2

Scale- Push Up – air squat
Masters- As Written
RX- As Written

Scoring: Each run and row are worth 2 reps.

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

Sweat Class
“In the Hot Seat”
EMOM – 8 Min
:20 Bike
Rest 1 min
Tabata Squats
Rest 1 min
EMOM – 8 Min
:20 Row