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CrossFit 9/13/2018

12
Sep

CrossFit 9/13/2018

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

Gymnastics Upper Body Pulling Progression:
10 minute practice
5 Supinated Negative pull ups @5000 (drop off bar after each rep, scale to negative ring row as slow as possible)
10 Perfect kip swings
5 Bar tuck to inverts (scale with strict hanging knee raise)
10 V ups

WOD:
AMRAP – 10 Min
Buy in: 25 Burpees
then;
50 Double Unders
10 Alternating Dumbbell Snatch
50 Double Unders
6 Ring Muscle Up

Rest 5 minutes x2

Body- 10/15 Cal Bike Buy In – 100 singles- 20 Russian KB Swings -100 singles- 12 Ring Rows
Scale- 100 singles – 35/20 – 10 Ring Row + 10 Push Up
Masters- 50/35 – 6 Chest 2 bar + 10 Push Up
RX- 50/35

Intent: easy pace, learn to manage volume today.

RXtra Credit:
2 sets
20 Sec Side Plank (ea side)
10 Half kneeling Dumbbell Press (each Side)
10 Single Arm Dumbbell Row (each side)