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CrossFit 9/20/2018

20
Sep

CrossFit 9/20/2018

Gymnastics Warm Up:
2 Rounds
30 Second Banded Lat stretch
10 banded face pulls
5 KB Sumo Deadlift High Pull
5 American KB Swings

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)

WOD:
AMRAP – 9 Min
Buy In: 200M Run or 15/10 Cal Bike
12 Toe 2 Bars
9 Deadlifts
6 Power Snatches

Rest 5 minutes x2

Body- 100 Single Under Buy In – 15 Sit Up – 9 KB Sumo deadlift high pull – 15 American KB Swings
Scale- Hanging knee raise – 95/65
Masters- 115/75
RX- 115/75

Switch Buy in each round.

Intent: easy pace, learn to manage volume today.

RXtra Credit:
4 sets
200m run
30 Banded Good Mornings