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CrossFit 7/5/2018

4
Jul

CrossFit 7/5/2018

Gymnastics Warm Up:
2 Rounds
30 second kb assist ankle stretch (each side) – sit in squat. Place kb on knee and feel the stretch
10 band pull aparts
10 overhead band pull aparts
30 second couch stretch (each side)

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:
5 minute AMRAP
2-4-6-8-10~
Burpees
Pistols (total)
Sit ups

25ft bear crawl between each round

Rest 3 minutes x3

Scale- Air Squat
Masters- As Written
RX- As Written

Each round starts at 2.
Scoring – Bear Crawl is 5 reps

Intent: All about breathing today! Each round 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