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CrossFit 4/13/2018

12
Apr

CrossFit 4/13/2018

Gymnastics Warm Up:
2 rounds for quality
15 PVC Overhead squats
30 seconds deadbug hold
5 Inch Worm Push Up
10 KB Single leg RDL (each side)
10 Table Top Ring Row

Central Nervous System Prep:
12 alternating KB front rack step up (6 each side)
12 Single Arm Upright row (6 each side)
50ft pec walk (heavier wall ball – thumbs rotated out)

Strength:
E(2nd)MOM x 5 rounds
Front Squat – 7 reps @2010 tempo
Weight is straight across so build in the 5 minutes you have for warm up.

WOD
21-15-9
Shoulder to overhead
Chest 2 bar pull up

Scaled: 85/55
Masters: 105/80 – pull up
RX: 115/85

Intent: Barbell Should feel light and fast, grind through the pull ups

Gymnasty Extra credit
3 sets
100ft dual front rack KB Carry
10 weighted lateral bends (each side)
10 reverse lunge step (each side)