Thursday 08/16/2018

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Gymnastics

15 mins:

Working on two main body positions

1. Arch / superman

2. Hollow

Then putting these two positions together and work on arch to hollow / kipping swing on pull up bar.

WOD

Metcon (AMRAP – Reps)

WOD:


12 min AMRAP:


10 T2B


20 Wall balls 
(Rx 20/14)

40 Double unders
Scales:

Toes to bar: in order these are the appropriate scales- knees to elbow, hanging knees to chest, hanging knees to waist, v-ups, tuck ups

Performance/Sport Program (PSP)

REST DAY

or if feeling good as this is a De-load week, do above workout at 15 RPE as an active recovery.