CrossFit Workout 10/10/18 Wednesday

Warmup
8:00 of:
1 length bounding bear crawl
1 length heel to toe walking
10 scap pushups
1 length spiderman lunges

Workout Warmup
EMOM 12
Min 1: :15 ring support+ 2-5 Ring dips @ 3111
Min 2: :30 double under practice
Min 3: 1 length high knees, 1 length butt kicks

CrossFit Workout 
5 rounds with a 30:00 cap
550 run
10 strict ring dips
60 double unders

Coach’s Note
This workout is long. If you can’t do dips, do banded dips, ring pushups, or regular pushups. They don’t have to be unbroken, but the 10 shouldn’t take you longer than a minute.

Lift
No lift. do 30:00 of extra mobility or conditioning.

Conditioning
32:00 easy row
every 4:00 do 1 wall walk+ 10 breaths in a handstand hold

Skills
Not for time: 10 rounds of:
:30 rack stretch on the rings
10 pvc pass throughs
1:00 quad smash