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CrossFit 4/25/2018

24
Apr

CrossFit 4/25/2018

Gymnastics Warm Up:
2 rounds
30 Second Arch Hold
10 Scap Pull Up
10 Lunge W/ Twist
10 Floor Facing Angles

Central Nervous System Prep:
3 rounds for quality
5 Box Jump
10 Ball Slam
15 Second Side Plank (each)

Strength:
5 Push Jerks E(2)MOM x5 Rounds – Building in weight

WOD:
13 Minute AMRAP
750m Row or 30/25 Cal Assault Bike
30 Thrusters
30 Pull Up
30 HandStand Push Up

Scaled: 75/55 – Ring Row – Pike Push Up
Masters: 95/65
RX: 95/65

Intent: This should feel like a grinder, keep your head down and chip away. We bottleneck with the pull and push ups on purpose.

Gymnasty Extra Credit:
3 rounds for quality
10 Kip Swings on rings
10 Toe 2 Bar
20 Seconding L Hang