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CrossFit 10/29/2018

28
Oct

CrossFit 10/29/2018

Gymnastics Warm Up:
2 rounds
10 Wall Balls
8 Pike Push Ups (Scale w/ Push Ups)
30 Sec Dead Bug Hold

Central Nervous System Prep:
3 Rounds w/ empty barbell
5 Hang Muscle Cleans
5 Front Squats
5 Push Press

Strength:
E(2)MOM x 4
Back Squat – 5 reps @50X1

WOD:
Tabata (8 x :20/:10)
Bike Cals
Rest 1 minute between exercises
Wall Balls – 20/14

Body- air squats
Scale- 14/10
Masters- As Written
RX- As Written

Intent: Work hard.  Recover harder.

RXtra Credit:
3 rounds for quality
200M Run
10 Dual DB Hang Clean