CALL OR TEXT: (918) 973-3348

CrossFit 10/1/2018

30
Sep

CrossFit 10/1/2018

Gymnastics Warm Up:
2 rounds
12 American KB swings
12 Goblet Squats
10 Band pull aparts
30 Second Couch stretch (ea leg)

Central Nervous System Prep:
2 rounds
10 Cossack squats
10 Reverse lunges
5 Jump from knee (scale with squat jumps)

Strength:
E(2)MOM x 4
3 Front squat @1711

WOD:
AMRAP – 12 minutes
20 Alternating Dumbbell Snatches
15 Front squats
10 Box Jumps 24/20″

Body- American KB Swings – 35/25- goblet squat – Step Up
Scale- 35/20- 95/65- Step Up
Masters- 50/35- 135/95
RX- 50/35 – 135/95

Intent: set a consistent pace.

RXtra Credit:
3 rounds
400m run
15 ball slams