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CrossFit 5/11/2018

11
May

CrossFit 5/11/2018

Gymnastics Warm Up:
3 rounds for quality
5 Inch worm
10 Bird Dogs
30 Second Arch Hold

Central Nervous System Prep:
3 rounds
10 Russian KB Swings
5 Box Jump
30 Second Deadbug Home Position

Strength:
E(2nd)MOM x 5 rounds
Deadlift – 5 reps @2010 tempo
Weight is straight across so build in to working weight in a hurry.

WOD:
4 Min AMRAP
15/12 Cal Buy In
With remaining time AMRAP:
15 Wall Ball
10 American KB Swing

Rest 2 minutes x3

Scaled: 14/10- 35/25
Masters: 20/14 – 55/35
RX: 20/14 – 55/35

Intent: Hard sprint on the bike to buy into each amrap. Rounds shouldn’t be repeating, we are looking for an all out pace for each AMRAP.

Gymnasty Extra credit
3 sets
50ft filly carry (each side)
15 Zercher Squat