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CrossFit 8/26/2018

25
Aug

CrossFit 8/26/2018

Gymnastics Warm Up:
2 Rounds
20 second crab bridge hold
20 second active hang
5 strict pull ups OR 10 ring rows
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- 10 Minutes
20/15 cal bike or 400M Run
10 Pull Ups
10 ring dips
20 Walking Lunge Steps

Rest 5 minutes x2

Alternate Bike and Run Between rounds.

Scaled: ring row – push up
Masters: As Written
RX: As Written

Intent: Easy aerobic work to finish the week off!