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CrossFit 8/12/2018

11
Aug

CrossFit 8/12/2018

Gymnastics Warm Up:
2 Rounds
20 Second Arch Hold
20 Active Hang
5 Pull Up
30 second Banded Lat stretch (each Side)

Handstand Progression:
10 minute practice
20 second Tripod headstand hold
10 Seated straddle leg raise
5 Reverse burpee into deck squat
Handstand push up negative @5000 (come off the wall after each rep)

WOD:
AMRAP- 6 Minutes
Buy In Row 500m or Bike 20/15 Cal or Run 400m (Change Each Round)
Then AMRAP
25ft Handstand walk
50 Double Unders
5 Shoulder to Overhead

Rest 3 minutes x3

Scaled: bear crawl – 80 singles – 95/65
Masters: 135/95
RX: 135/95

Intent: Easy aerobic work to finish the week off!