Workout of the Day

Thursday October 12th, 2017

Intent: Upper Body Skill

EMOM 30 Minutes

Min 1: 10 Kipping Toes to Bar
Min 2: 10m Handstand Walks
Min 3: Rest
Min 4: 10 Chest to Bar Pull Ups
Min 5: 10 Strict Dips
Min 6: Rest

Rx = HSW

C: 5-8 Kipping TTB, 20 Weight Shifts in HS, 5-8 C2B, 5-8 Strict Dips
M: 5-8 Kipping Knee to Elbow, 20 Weight shifts on Box, 10 Ring Rows, 10 Box Ring Dips (feet on box)


Class Notes:
Today is all about gymnastics progressions. We’re starting to work gymnastics volume in controlled EMOMs. If you need to scale mid-workout, that’s absolutely encouraged to maintain movement integrity.

Facebook Live Interview TONIGHT with Chris R!
Tonight @ 800pm, join Chris R for a FB Live session, to discuss this programming block & answer questions.

CrossFit Adaptation’s FB Page.

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