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CrossFit 11/24/2018

23
Nov

CrossFit 11/24/2018

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

WOD:
E(5th)MOMx5
5 Bar Facing Burpees
10 Deadlifts 185/125
20 Walking Lunges (10 ea Leg)

Body: 95/65 – Athletic Burpees
Scaled: 135/95
Masters: As Written
RX: As Written

Intent: AS FAST AS POSSIBLE.DEADLIFTS MUST BE TOUCH AND GO (OBVIOUSLY UNBROKEN) EACH ROUND. YOU’RE BEING CHASED BY BEARS. GET IT DONE SO YOU CAN RECOVER. TODAY WE ARE BREATHING FIRE.

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