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CrossFit 4/18/2018

17
Apr

CrossFit 4/18/2018

Gymnastics Warm Up:
2 rounds
12 PVC Pass Through
30 second Arch hold
12 Scap push up
30 second Hollow hold
12 Banded Face Pulls

Central Nervous System Prep:
3 rounds for quality
5 Deficit push up negatives @5000
10 Single Arm Dumbbell Row (each Side)
50ft pec walk (thumbs out)

Strength:
E(other)MOM x 6 rounds
5 Bench Press (sets 4-6 at same weight)

WOD:
8 Minute AMRAP
20 Overhead Plate Lunge
20 Box Jump
20 Toe 2 Bar
With remaining time max wall ball shots

Scaled: 25/10lb plate – box step up – hanging knee raise – 14/10
Masters: 45/25 – 24/20 – 20/14
RX: 45/25 – 24/20 – 20/14

Intent: Chip away, score will be the number of wall balls completed.

Gymnasty Extra Credit:
3 rounds for quality
5 Wall walk with 3 second nose to wall hold
50ft Bear crawl (forwards)
50ft Bear crawl (backwards)
5 Elevated Ring row negative @5000