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CrossFit 5/23/2018

22
May

CrossFit 5/23/2018

Gymnastics Warm Up:
2 rounds
10 KB RDL
10 Push Up
10 Goblet squat
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 for quality
20 Plank Shoulder Taps
10 Bent Over Barbell Row
8 Ring Y raise

Strength:
E(other)MOM x 4 rounds
6 Push Press (from floor)

WOD:
21-15-9
Front Squat
Shoulder to overhead
Burpees

Scaled: 95/65
Masters: 115/80
RX: 115/80

Intent- Keep the bar light and never stop moving, this should hurt!
#WreckEmWednesday

Gymnasty Extra Credit:
2 rounds
200ft Single Arm Suitcase carry
20 Ring Row (feet elevated)

Sweat
Warm Up:
3 rounds
30 sec plank
20 squats
5 burpees

WOD:
EMOM- 18 Minutes
Min 1- 30 Second Bike Sprint
Min 2- 10 KB Swing
Min 3- 5 Box Jump