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CrossFit 8/2/2018

1
Aug

CrossFit 8/2/2018

Gymnastics Warm Up:
2 Rounds
10 Hollow Rocks
10 Band Pull Aparts
20 Second Side Plank
20 Second Bottom of dip hold

Gymnastics Upper Body Pushing Progression:
10 minute practice
10 Second Tripod Headstand + Forward roll into deck squat
20 Wall Taps facing wall (alternate picking your feet off the wall)
5 bottoms up kipping handstand push up (start in the bottom of your HSPU and kip up)

Scale
10 Second Tripod Headstand + Forward roll
20 Plank Shoulder Taps
5 Wall Walks

WOD:
AMRAP 24 Min (at a conversational pace)
200m Run
8 Box Jump 24/20”
12 Ab Mat Sit Up
8 Hand Release Push Up
40 Double Unders

Scale- Step Up – 80 singles
Masters- As Written
RX- As Written

Intent: settle into your pace, and enjoy a recovery WOD.

Sweat Class
“Kriss Kross (Jump)”
EMOM – 8 Min
:45 Bike
Rest 1 min
Tabata Sit Ups
Rest 1 min
EMOM – 8 Min
:45 Jump Rope

Intent: Have fun. High fives around the room. Today is manageable by most. Lots of smiles between rounds.