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CrossFit 11/3/2018

2
Nov

CrossFit 11/3/2018

Gymnastics Warm Up:
2 rounds
30 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

PARTNER WOD:
20 Minute Partner AMRAP
Buy In – 400m Run (together)
Then
20 Pull Up
40 Push Up
60 Squats
1 Sled Trip each

Body: 15/10 Cal Bike – Ring Rows – 70/35
Scaled: Ring Rows – 105/70
Masters: 140/105
RX: 140/105

Intent: Use your partner and switch early and often! Enjoy the WOD!

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