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CrossFit 8/5/2018

4
Aug

CrossFit 8/5/2018

Gymnastics Warm Up:
2 Rounds
20 Second Dip Support
30 Second plank with shoulder taps
10 Bootstrappers
10 Squat Jumps

Handstand Progression:
10 minute practice
10 Second Tripod Headstand + Forward Roll
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)

WOD:
AMRAP- 8 Minutes
30/25 Cal Bike Or 600M Run
Then:
10 Russian Swing
5 Wall walks
10 Burpees

Rest 4 minutes x2

Scaled: 35/25 – Ring Row
Masters: 55/35
RX: 55/35

Alternate Bike and Run between each AMRAP.

Intent: Easy aerobic work to finish the week off!