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CrossFit 4/21/2018

20
Apr

CrossFit 4/21/2018

Gymnastics Warm Up:
3 rounds
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:
3 rounds
10 Goblet Reverse Lunge
20 Empty Barbell Good mornings
30 Second Plank

Strength:
EMOM x 7 reps
Hang Power Clean + Hang Clean + Jerk

Partner WOD:
For Time – 20 Min Cap
400m run (together)
30 Thrusters
10 Burpees (together)
1k Row
30 Thrusters
10 Burpees (together)
80/70 Cal Bike
30 Thrusters
10 Burpees (together)
30 Thrusters

Scaled: 45/35
Masters: 75/55
RX: 95/65

Intent: Tag in and out of the Thrusters quickly before you get tired, burpees together. Keep this fun.