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CrossFit 9/30/2018

29
Sep

CrossFit 9/30/2018

Gymnastics Warm Up:
AMRAP – 10 min for quality
20 Second Dip Support
5 Dip negative @5000 (scale to push up @5000)
20 Plank shoulder taps
10 Boot Strappers
10 Squat Jumps

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:
24 Minute AMRAP
500m Row OR 25/20 Ca Bike (alternate rounds) – sub 400M Run for either
50ft Suitcase carry (right arm)
10 Single Arm Dumbbell Snatch (each side)
50ft Suitcase carry (left arm)

Body: Bike each round – 15 Russian KB Swings 35/25
Scaled: 35/25
Masters: 55/25
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