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CrossFit 8/16/2018

15
Aug

CrossFit 8/16/2018

Gymnastics Warm Up:
2 Rounds
10 Hollow Rocks
10 Foot Elevated Ring Row
20 Second Side Plank
3 wall walk

Gymnastics Upper Body Pushing 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)

Scale-
10 Second tripod headstand hold
10 hanging leg raise
5 deck squats
10 Z press @5111

WOD:
AMRAP 10 Min (at a conversational pace)
Buy In 500m row Or 400 Run
Then
15 goblet squats
20 Sit ups
25ft handstand walk

Rest 5 minutes x2

Scale- 35/25 – 50ft bear crawl
Masters- 55/35
RX- 55/35

Alternate Run and Row each round.

Intent: Hold a steady pace, practice nose breathing.

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