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CrossFit 10/9/2018

8
Oct

CrossFit 10/9/2018

Gymnastic warm up:
10 Minutes for quality gymnastics play
20 second dip tuck support
20 Second wall facing handstand hold
10 Pike Push Ups
10 KB windmills (total)

Strength:
E(2)MOM- 4 Sets
5 Push Jerks

WOD:
400M Run Buy In (or 20/15 Cal Bike)
Then 21-15-9
Burpees
Pull Ups
Push Press

Body: Bike 20/15 – ring rows – 45/35
Scaled: Ring Rows – 75/55
Masters: 115/85
RX: 115/85

Intent: Focus on quality of reps, and getting them done quickly.

RXtra Credit:
3 sets
5 alternating strict toe 2 bar (5 each)
5 strict pull ups
30 Second Plank