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CrossFit 7/8/2018

7
Jul

CrossFit 7/8/2018

Gymnastics Warm Up:
3 Rounds
30 jumping jacks
20 second active hang
10 scap pull up

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:
AMRAP 8 Min
Row 50 cal – 30/25 Cal Bike
100ft bear crawl
100ft suitcase carry (ea arm)

Rest 5 minutes x2

Scaled- 55/35
Masters- 70/55
RX – 70/55

Rotate Rower and Bike.

Intent: Bear crawl should slow athletes down. Easy aerobic work to finish the week off!