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CrossFit 8/19/2018

18
Aug

CrossFit 8/19/2018

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)

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

WOD:
AMRAP- 9 Minutes
Buy In Row 500m OR Run 400m (Change Each Round)
Then
6 Hang power cleans
12 Bar over burpees
3 wall walks

Rest 5 minutes x2

Scaled: 65/55
Masters: 85/75
RX: 85/75

Intent: Easy aerobic work to finish the week off!