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CrossFit 9/23/2018

22
Sep

CrossFit 9/23/2018

Gymnastics Warm Up:
AMRAP – 10 min for quality
50 single unders
5 walking inchworms
20 second dip support with tuck
5 Bird Dogs (each side)
20 second side plank each side
15 second active hang
5 cossack squats (each side)

Upper Body Pulling Progression:
8 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 (scale with 15 sec active hang)
5 Bar tuck to inverts (scale to hanging knee raise)

WOD:
AMRAP 9 Min
50 Double unders
30 American KB Swing
50ft Bear crawl

Rest 6 x2

Body: 50 singles – Russian Swing 35/25
Scaled: 100 singles – 35/25
Masters: 55/35
RX: 55/35

Intent: Easy aerobic work to finish the week off!

RXtra Credit:
2 rounds
30 Second Hollow Hold
30 Second Arch Hold
20 Second Side plank (each side)
20 Second Headstand hold