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CrossFit 9/6/2018

5
Sep

CrossFit 9/6/2018

Gymnastics Warm Up:
2 Rounds
30 second kb on knee stretch
10 Inch worms
15 Glute bridges (2 sec pause at top. Drive through heels and squeeze that butt!)

Gymnastics Upper Body Pushing Progression:
10 minute practice
20 second Tripod headstand hold
10 Seated straddle leg raise
5 Reverse burpee into deck squat
Handstand push up negative @5000 (come off the wall after each rep)

Scale-
10 Second tripod headstand hold
10 hanging leg raise
5 deck squats
10 Z press @5111

WOD:
5 rounds
30/25 cal bike
20 Russian KB Swings
15 Box Jumps
10 reverse burpees

Rest 2 minutes

Scale- 35/25 – step up – Deck Squat
Masters- 55/35
RX- 55/35

Intent: Hold a steady pace, practice nose breathing.

RXtra Credit:
3 rounds
200m run
10 free handstand kick ups (try to hold for 3 count in free handstand)

Sweat Class
“I can’t feel my arms when I’m with you”
Warm up: In a 5 minute window
Beginner – 40 kbs
Advanced- 60 kbs
Rest 1:00
EMOM x 10 minutes
Row 0:30
Rest 1:00
Alt. EMOM x 10 minutes
10 ball slams / 30 sec wall sit