CALL OR TEXT: (918) 973-3348

CrossFit 10/17/2018

16
Oct

CrossFit 10/17/2018

Gymnastics Warm Up:
2 rounds
30 Second Banded hamstring stretch
10 Reverse lunge w/ twist (total)
10 Sumo deadlift high pull

Central Nervous System Prep:
3 rounds for quality
10 American KB Swings
8 Squat Jumps
10 Broad Jumps

WOD:
Teams of 3 – 1 Trip Through Each Station
3 Stations
Station A: Sled Sprints – in 15 Minute window – Each member must do 6 down and back sleds
Station B: Calorie Bike – In 5 minute window – Accumulate as many calories as possible
REST 5 MIN BETWEEN B & C
Station C: Ball Slam – in 5 minute window- Each member must do 40 Ball Slams

Body: 105/70 sled
Scaled: 140/105 sled
Masters: 210/170
RX: 245/210

Intent- Sled weight should be light enough you can sprint with but be gassed between efforts. Go hard in the bike.

RXtra Credit:
2 Rounds
10 KB Windmills (each arm)
3 Single arm Weighted Sit Up