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CrossFit 4/27/2018

26
Apr

CrossFit 4/27/2018

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 Angles

Strength:
E(2nd)MOM x 5 rounds
Deadlift – 6 reps @2010 tempo
Weight is straight across so build weight in the 7 minutes you have for warm up.

WOD:
“Helen-ish”
3 Rounds for time
400m Run
21 American KB Swings
12 Burpees to 6” Target

Scaled: 35/25
Masters: 55/35
RX: 55/35

Intent: Helen with a twist, use this as a chance to let your clients apply what we’ve been learning about pace.

Gymnasty Extra credit
3 sets
5 Strict Pull Up
5 Ring Dip
15 Banded Goodmornings