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CrossFit 11/10/2018

9
Nov

CrossFit 11/10/2018

Gymnastics Warm Up:
2 rounds
30 Double or Single Unders
10 PVC Pass throughs
30 Second Hollow Hold
30 Second Arch Hold

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

Strength:
E(2nd)MOM – 5 Sets
4 Deadlift @3010

WOD:
3 Rounds – Rest as needed
2 Sled Trips + 40 Walking Lunges

Body: 70/35 – 40 Total Air Squats
Scaled: 105/70
Masters: 140/105
RX: 140/105

Intent: Sleds must be light. The lunges (squats) will get real in a hurry.

RXtra Credit:
3 Rounds
30 Sec Crab Bridge Hold
30 Sec Hollow Hold
30 Sec Arch Hold
15 Sec Side Plank (ea side)