CALL OR TEXT: (918) 973-3348

CrossFit 10/13/2018

12
Oct

CrossFit 10/13/2018

Gymnastics Warm Up:
2 rounds
30 Second Hollow Hold
30 Second Arch hold
10 KB Sumo Deadlift High Pulls

Central Nervous System Prep:
3 rounds
10 Box Jumps
10 Wall Balls

PARTNER WOD:
AMRAP – 30 minutes
100 Deadlifts 185/125
80 Box Jumps 24/20”
60 Wall Balls
40 Burpees
200M Run

Partners will tag in and out as needed

Body: Sumo Deadlift High Pulls – box steps – 14/10 – no push up burpees
Scaled: 135/95 – 14/10
Masters: 185/125
RX: 185/125

Intent: Break the reps up smartly. This will get hard in a hurry.

RXtra Credit
3 sets
12 Goblet Cossack Squats
10 hanging leg raises
8 Single arm Bicep Curl to arnold press (each arm)