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CrossFit 4/6/2018

5
Apr

CrossFit 4/6/2018

Gymnastics Warm Up:
3 rounds for quality
30 second dead bug (feet Up)
10 single leg glute bridge (each leg)
20 second side plank (each side)

Central Nervous System Prep:
10 cossack goblet squats (5 ea side)
10 Single leg weighted glute bridge
30 second plank

Strength:
E(3rd)MOM x 4 rounds
Front Squat 9 reps @21X1 tempo
Weight is straight across so build in the 5 minutes you have for warm up.

WOD
4 rounds
21/18 cal bike (sub with 400M run or 500M row if equipment is an issue)
18 Goblet Lunge (total)
15 Chest to Bar

Scaled: 35/25 – ring row
Masters: 55/35 – pull up
RX: 55/35

Intent: respect the bike, use that as a pace setter and go unbroken on the other movements.

Gymnasty Extra credit
2 sets
50ft single arm overhead carry (ea arm)
10 goblet squats
10 single leg KB RDL (each leg)
30 second PVC overhead squat hold (hands as close as possible)