CALL OR TEXT: (918) 973-3348

CrossFit 5/21/2018

20
May

CrossFit 5/21/2018

Gymnastics Warm Up:
3 rounds
10 PVC overhead squats
30 Second Squat hold
30 Second KB on knee stretch (each side) – sit in a squat and let the KB force some ankle flexion

Central Nervous System Prep:
3 rounds
6 Lateral Box Step (each side)
6 Cossack Squat (each side)
12 Active Shoulder Kip Swing (yes we shouldn’t have to say active shoulder, but we are)

Strength:
E(2rd)MOM x 4
Back Squat 8 reps @2020

WOD:
3 Rounds For Time – 18 min time cap
200m Run
15 Box Jump
12 Toe 2 Bar
9 Hang Power Clean

Scaled: 75/55
Masters: 115/80
RX: 115/80

Intent: This should be as much of a sprint as possible. You should not have to slow down at all.

Gymnastics extra credit:
3 rounds
9 Pull Up
15 Push Up
21 Air Squat

Sweat Class

Warm Up:
2 rounds
40 Jump rope
20 Squats
10 Pushups

WOD
EMOM 24
20 Second Plank
5 Burpee
8 Single Arm Dumbbell Press (4 each side)