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CrossFit 9/27/2018

26
Sep

CrossFit 9/27/2018

Gymnastics Warm Up:
2 Rounds
30 Second KB on knee stretch (each side)
12 PVC pass through
12 PVC overhead squat
12 Scap Pull Up (scale with 20 Second active hang)

Gymnastics 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
5 Bar tuck to inverts (scale with strict hanging knee raise)
20 Second Crab Bridge Hold

WOD:
AMRAP – 5 Min
50 double unders
30 Russian KB Swings
7 Ring Muscle Up

Rest 3 minutes x3

Body- 50 Jumping Jacks- 35/25 – 10 ring row
Scale- 50 singles – 35/25 – 10 ring row + 10 Push Up
Masters- 55/35
RX- 55/35

Intent: easy pace, learn to manage volume today.

RXtra Credit:
4 sets
25ft Dual Dumbbell overhead walking lunge
10 Ring Y raises