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CrossFit 8/30/2018

29
Aug

CrossFit 8/30/2018

Gymnastics Warm Up:
2 Rounds
30 Second Bully stretch
10 T spine rotations
10 air squats

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
75 Double Unders
15 Deadlifts
20 Wall Ball
25ft Handstand walk

Rest 5 minutes x2

Scale- 100 singles – 95/65 – 50ft bear crawl
Masters- 135/95
RX- 135/95

Intent: Hold a steady pace, practice nose breathing.

Sweat Class
“Thirsty Thursday”
Warm up: In a 5 minute window
Beginner -30 Pushups
Advanced- 40 Pushups
Rest 1:00
EMOM x 10 minutes
Bike 0:30
Rest 1:00
Alt. EMOM x 10 minutes
12 Squats/ 30 Sec plank