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CrossFit 3/30/2018

29
Mar

CrossFit 3/30/2018

Gymnastics Warm Up
3 rounds
30 second pvc hollow hold
30 second pfc arch hold

Central Nervous System Prep
10 cossack goblet squats (5 ea side)
10 single arm OHS (5 ea side)
50’ bear crawl

Strength 
E(3rd)MOM x 4 rounds
Front Squat 9 reps @22X1 tempo
Weight is straight across so build weight in the 5 minutes you have for warm up.

WOD
4 rounds
10 power cleans
10 chest to bar
10 push jerks
10 toes to bar

Scaled: 105/85 – pull ups – knees to elbows
Masters: 125/95
RX: 155/105

Intent: The first 3 sets of each barbell movement should be unbroken. Pick an appropriate weight.

At Home Mobility: Make sure you get a foam roller.  20 bucks on amazon.
Foam Roll T-Spine and Lats – 3 minutes
Foam Roll Quads – 1 min ea
Foam Glutes and Hammies – 3 minutes
Couch Stretch – 1 min ea