CrossFit 112918

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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s

10 Cal Row, Bike, or Ski-Erg

8 Foam Roller Thoracic Extensions

15s Superman with a PVC

8 DB Plank Rows ea. Arm

10 Spider Lunges

15s Hollow Hold with PVC

Gymnastics

5 RD’s EMOM:

Min 1: 8 Kipping Swings/3 Kipping Swings + 3 Toes 2 Bar/2 Kipping Swings + 4 Toes 2 Bar/ 8 Toes 2 Bar/ Max Unbroken Toes 2 Bar

Min 2: 40 DU’s

Min 3: Rest

L1: 8 Supine Toes 2 Rig/ 8 Kipping Swings/ 4 Kipping Swings + 4 Knees 2 Elbows/ 2 Kipping Swings + 6 Knees 2 Elbows/ Max Unbroken Knees 2 Elbows

Rx: As Written

Rx+: 4 Kipping Swings+4 Toes 2 Bar/ 2 Strict Toes 2 Bar + 2 Kipping Swings + 2 Toes 2 Bar/ 4 Strict Toes 2 Bar+ 4 Toes 2 Bar/ 12 Toes 2 Bar/Max Unbroken Toes 2 Bar

Toes-To-Bar (1 x Max Reps )

WOD

Metcon (4 Rounds for time)

4 RD’s

Every 4 Minutes complete the following:

18/15 Cal Row

10 DB Devil Press (50/35#)

L1: 15/12 Cal Row, Devil Press @ 35/20

Rx: As Written

Rx+: 21/18Cal Row