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CrossFit 4/23/2018

22
Apr

CrossFit 4/23/2018

Gymnastics Warm Up:
2 rounds
30 second hollow hold
30 second arch hold
30 second cobra pose
10 boot strappers

Central Nervous System Prep:
3 rounds
12 Goblet step up (total)
12 Goblet reverse lunge (total)
100ft suitcase carry (total)
6 Barbell front squat

Strength:
E(2nd)MOM x 4
Front Squat 4×[email protected]% @2020 Tempo

WOD:

6 minutes
400m Run
With remaining time:
8 Box Jump
5 Clean (yes, full squat)

Rest 3 minutes x2

Scaled: 24/20 step up – 95/65
Masters: 24/20 – 135/95
RX: 24/20 – 135/95

Intent: Challenging the clean by breathing heavy from the run and taxing the hips with a box jump.

Gymnastics extra credit:
3 rounds for quality
10 Supinated Strict Pull Up
10 Front rack KB Step Up (each arm)
20 Weighted Glute Bridge