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CrossFit 4/20/2018

19
Apr

CrossFit 4/20/2018

Gymnastics Warm Up:
2 rounds for quality
20 second active hang
20 Second passive hang
5 Walking inchworms
10 Cossack squats (total)

Central Nervous System Prep:
3 rounds
10 Single Arm Front Rack KB Squat (5 ea arm)
12 Lateral Box Step Up (total)
30 Second Hollow Hold
10 Floor Facing Angels

Strength:
E(2nd)MOM x 5 rounds
Deadlift – 5 reps @2010 tempo
Weight is straight across so build to your weight quickly in your warm up.

WOD:
14 minute AMRAP
500m Row or 400M Run
18 Power Snatch
14 Pistols (total)
10 Overhead Squat

Scaled: 65/45 – 14 Lunge step
Masters: 75/55
RX: 75/55

Intent: Barbell Should feel VERY VERY VERY light and fast

Gymnasty Extra Credit:
3 sets
12 Weighted Glute bridge
12 RDL @2020
12 Weighted sit up