CALL OR TEXT: (918) 973-3348

CrossFit 7/29/2018


CrossFit 7/29/2018

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

Upper Body Pulling Gymnastic 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

24 Minute AMRAP
500m Row / 400M Run (alternate each round)
18 Burpees
12 Ab Mat Sit Up
6 Strict Pull Up

Scaled: Ring Row
Masters: As Written
RX: As Written

Intent: Easy aerobic work to finish the week off!