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CrossFit 10/16/2018

15
Oct

CrossFit 10/16/2018

Gymnastic warm up:
10 Minutes for quality gymnastics play
10 Scap Pull Up
10 Kip swings
50ft bear crawl
30 Second Crab Bridge hold

Strength:
E(2)MOM- 4 Sets
8 Bench Press

WOD:
4 rounds for time
200m Run (Sub 15 Burpees for weather conditions)
15 Toe 2 bar
15 Ring Dip

Rest 30 seconds

Body: Bike 15/10 – Sit Up – Push Up
Scaled: hanging knee raise – Deficit push up
Masters: As written
RX: As written

Intent: Focus on quality of reps, and getting them done quickly.

RXtra Credit:
8 Minutes
10 Lateral Box Step Up
5 Wall Walk