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CrossFit 8/9/2018

8
Aug

CrossFit 8/9/2018

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
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)

WOD:
AMRAP 20 Min (at a conversational pace)
400M Run
15 russian kb swings
10 reverse burpees
5 wall walks

Scale- 35/25
Masters- 55/35
RX- 55/35

Intent: Settle into your pace. If walking during runs, cut distance to 200M.

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.