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CrossFit 10/6/2018

5
Oct

CrossFit 10/6/2018

Gymnastics Warm Up:
2 rounds
30 Second Hollow Hold
30 Second Arch hold
30 Second Deadbug hold
10 KB Sumo Deadlift High Pulls

Central Nervous System Prep:
2 rounds
12 Single Arm Russian KB Swings (each arm)
50ft Single Arm KB Front Rack Carry (each arm)

Strength:
E(2nd)MOM – 4 Sets
5 Deadlift @50X0

PARTNER WOD:
20 Min AMRAP
40 Burpee Box Jumps
60 Deadlifts 135/95
80ft walking lunge together

Body: 40 Push Ups + 40 Box Step Ups / KB Sumo Deadlift High Pull
Scaled: 115/85
Masters: 155/105
RX: 155/105

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

RXtra Credit:
3 sets each arm
8 Single arm Dumbbell Push Press @3111
8 Single arm dumbbell upright row
8 Single arm Bicep Curl to arnold press