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CrossFit 9/25/2018

24
Sep

CrossFit 9/25/2018

Gymnastic Warm Up:
10 Minutes for quality gymnastics play
20 Second Dip Support
15 Second Bottom Of dip hold
20 Second Headstand Hold
10 Perfect Kip Swings

Strength:
E(2)MOM- 4 Sets
8 Push press
Superset
10 Bent over row

WOD:
12 Minute AMRAP
2-4-6-8-10…
Burpees
Chest 2 bar Pull Up
After Each Round 15’ Handstand Walk

Body: Push Up – Russian KB Swing – 25’ Bear Crawl
Scaled: Ring Row – 25’ Bear Crawl
Masters: As written
RX: As written

Intent: Pick a standard that will let you get deep into this rep scheme.

RXtra Credit:
2 Sets
400m Run
40 Double Unders (80 singles)
40 Sit Ups