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CrossFit 5/2/2018

1
May

CrossFit 5/2/2018

Gymnastics Warm Up:
2 rounds
5 Strict Toe to bar (scale w/ candlestick)
20 Second Side Plank (each side)
50ft Bear Crawl

Central Nervous System Prep:
3 rounds for quality
10 Deficit Push Up (from 45’s or 25’s)
10 Half Kneeling Single Arm Press (each arm)

Strength:
E(other)MOM x 5 rounds
5 Floor Press (building)

WOD:
Alternating EMOM- 12 Minutes
Min 1- 12 Goblet Front Rack Step Up (box height needs to be at knee level) – 6 ea leg
Min 2- 12 Deficit Push Up
Min 3- 12 Goblet Reverse Lunge – 6 ea leg
Min 4- 15 Ab Mat Sit Up

Note: first form of scaling is reducing reps
Scaled: Goblet Step Up (35/25)
Masters: 35/25
RX: 35/25

Intent- Building structural strength here

Gymnasty Extra Credit:
3 rounds for quality
10 Single Arm Overhead Squat (5 ea)
5 Skin the Cat
3 Ring Muscle Up