Wednesday, October 4, 2017

Thursday (Speed/ Go!)


Gymnastic Progression Warm up
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension

Skill
Body and hand positioning in double under

WOD
3 rounds for time:
50 double unders
20 TTB
*7 minute time cap

GoFit
The CrossFit Warm up
3 rounds of 15 reps of:  
Samson Stretch (15-30 seconds)
OHS
Sit ups  
Back ext
Pull ups  
Dips

Skill
Movement standards

WOD
5x
30:30
-Jump rope
-GHD sit ups
-Jump rope
-GHD back ext


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