SHRED CrossFit WOD 10.22.20 – Gymnastics & Active Recovery

For time:

2 rounds of:

Balance Pistol, 20 secs

6 Candlestick Roll-to-Pistols

6 Pistols (Alternating Legs Assisted W/Band)s

— then —

3 rounds of:

10 Alternating Pistols

Rest 2 mins

— then —

2 rounds of:

5 Kipping Swings

10 Banded Lat Pull Downs

5 Bar Muscle-ups

**skill work–not for time**
— Everyone can do the pistol balance and candlestick to pistols
— 6 alternating pistols with our without a band, more warm up for second part

**2nd Part:
— Scale for Alternating Pistols:
1). plate under heal
2). negatives to a box that is lower than parallel

**3rd Part:
— everyone can work kip swings, work on AGGRESSIVE hips to bar
–everyone can do banded lat pull downs to warm up lats for BMU
–BMU:
1). scale reps
2). NO BOX JUMPING
3). Spotted
4). Strict Pull ups 5/round (NO BANDS)
5). Strict CTB (5/round)
6). DB Renegade Row 5/side

3 rounds for quality of:

20 Hand Plank Shoulder Circles

30 Reverse Snow Angels

L Side Plank, 20 secs

R Side Plank, 20 secs

Rest 1 min

ACTIVE RECOVERY