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CrossFit 10/20/2018

19
Oct

CrossFit 10/20/2018

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 Jumping Pull Up
10 Barbell Good morning
10 Sit Up

PARTNER WOD:
10 Rounds (partners will alternate rounds , 5 each)
20 Deadlifts
15 Burpees
10 Pull Up

Body: Sumo Deadlift High Pulls – push ups – ring rows
Scaled: 135/95 – ring row
Masters: 185/125
RX: 185/125

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

RXtra Credit:
3 sets
10 Alternating Dumbbell Snatch
10 Single arm Overhead dumbbell lunge (each side)