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CrossFit 4/28/2018

27
Apr

CrossFit 4/28/2018

Gymnastics Warm Up:
3 rounds
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
15 Russian KB Swings
10 Single Arm Front Rack Squat (5 each side)
5 Burpee Pull Ups

Strength:
E(2nd)MOM – 6 Sets – Build to a heavy set of the complex
Clean + Hang Clean + 2 Split Jerk

PARTNER WOD:
AMRAP- 18 Minutes
50 Wall Ball
50 KB Sumo deadlift high Pull
50 Cal Bike (sub with both partners running 400M together)
50 Hand Release Push Up
50 Med Ball Good morning

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

Intent: Switch off as needed. Use this as a change to teach about listening to your body and how many reps you have left before failure.