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CrossFit 10/3/2018

2
Oct

CrossFit 10/3/2018

Gymnastics Warm Up:
2 rounds
5 Samson stretch w/ lunge (ea leg)
5 lunge step with twist (ea leg)
5 inch worm

Central Nervous System Prep:
2 rounds for quality
10 Single arm Russian KB Swings (right arm)
10 squat jumps
10 Single arm Russian KB Swings (left arm)
10 weighted sit ups

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: Power Snatches – In 5 minute window – Each member must do 20 Power Snatches
REST 5 MIN BETWEEN B & C
Station C: Handstand Walks – in 5 minute window- Each member must do 5 x 25’ Handstand Walks (Scale with 5×50’ Bear Crawl)

Body: 105/70 sled – 40 American KB Swings 35/25- bear crawl
Scaled: 140/105 sled – 95/65
Masters: 210/170 – 135/95
RX: 245/210 – 135/95

Intent- Sled weight should be light enough you can sprint with but be gassed between efforts. Challenge yourself on the handstand walk / bear crawl and power snatches.

RXtra Credit:
3 Rounds
20 banded good mornings
10 burpee box jumps