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CrossFit 11/17/2018

16
Nov

CrossFit 11/17/2018

Gymnastics Warm Up:
2 rounds
30 Double or Single Unders
15 Air Squats
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 Push Press
5 Overhead Squats

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


PARTNER WOD:

Teams of 2 – One Partner working at a time – 25 Min AMRAP
“Nancy Got a Bike”
10/8 Cal Bike
10 Overhead Squats

10Body: 10 Goblet Squats 45/35

Scaled: 10 Front Squats 75/55
Masters: 95/65
RX: 95/65

Intent: Be careful sprinting on the bike. 25 minutes is a long time.

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