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CrossFit 10/22/2018

21
Oct

CrossFit 10/22/2018

Gymnastics Warm Up:
8 Minutes
30 Second Pigeon Pose (ea leg)
10 Air Squats
5 Push Ups
10 Russian KB Swings

Central Nervous System Prep:
3 rounds w/ empty barbell
5 Hang Muscle Cleans
5 Front Squats
5 Strict Press
5 Bent Over Row

WOD:
24 Minute Alternating EMOM
1: 10 Box Jumps 24/20″
2: 10 Russian KB Swings
3: 10 Ab Mat Sit Ups

Body- Step Up
Scale- Step Up – 35/25
Masters- 55/35
RX- 70/55

RXtra Credit:
3 rounds
14 Lunge Steps
7 Burpees