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CrossFit 5/16/2018

15
May

CrossFit 5/16/2018

Gymnastics Warm Up:
3 rounds
5 Pull Up
10 Push Up
15 Squats
20 Second Dip Hold

Central Nervous System Prep:
3 rounds for quality
8 Single Arm KB Overhead Press (each Side)
8 KB Halos (each direction)
8 Deficit Negative Push Up @5000

Strength:
E(2)MOM x 4 rounds
8 Bench Press

WOD:
4 Rounds for time (22 Min Cap):
10 Shoulder to Overhead
12 Chest 2 Bar Pull Up
14 Russian Kb Swing
400M run

Scaled: 95/65- deep ring row – 45/25
Masters: 135/95 – 55/35
RX: 135/95 – 70/55

Intent- Focusing on the chest 2 bar or deep ring row in this workout for shoulder health, no standard pull ups. This is going to be a grinder!

Gymnasty Extra Credit:
3 rounds for quality
100ft Dual Front Rack KB Carry
10 Foot Elevated ring row
10 Ring Y raises