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CrossFit 9/2/2018

1
Sep

CrossFit 9/2/2018

Gymnastics Warm Up:
2 Rounds
30 second banded lat stretch (each Side)
10 bird dog (each)
10 fire hydrants (each)

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- 25 Minutes
1000m row OR 800m run
10 burpees
15 russian KB Swings
20 Walking Lunge Steps

Scaled: 35/25
Masters: 55/35
RX: 55/35

Alternate run and row each round.
Intent: Easy aerobic work to finish the week off!