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CrossFit 10/8/2018

7
Oct

CrossFit 10/8/2018

Gymnastics Warm Up:
2 rounds
30 Second Bottom of Squat hold
10 Goblet Squats
10 Push Ups

Central Nervous System Prep:
3 rounds
5 Hang Muscle Cleans
5 Front Squats
5 Hang Muscle Snatches
5 Overhead Squats

Strength:
E(2)MOM x 4
Build to a heavy set of 5 Front Squat

WOD:
5 Rounds for time
8 OHS
8 Burpee Box Jump 24/20”

Body- Goblet Squat – 8 push ups + 8 box steps
Scale- 75/55 (minimum weight)
Masters- 115/85
RX- 135/95

RXtra Credit:
3 rounds
10 Kip Swings
5 wall walks
10 free stand handstand kick ups