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CrossFit 5/25/2018

24
May

CrossFit 5/25/2018

Gymnastics Warm Up:
3 rounds for quality
5 Goblet Squats
5 Inch Worm with Push Up
10 Boot Strappers
10 Bottom of squat hold with reach (total)

Central Nervous System Prep:
2 rounds
30 Second Plank
10 Lateral Step Ups (total)
10 Russian KB Swings (heavy)

Strength:
E(2nd)MOM x 4 rounds
Deadlift – 4 reps @2010 tempo
Weight is straight across so build in the 7 minutes you have for warm up.

WOD:
Jackie
1000m Row
50 Thrusters
30 Pull Up

Scaled: Wall Balls 20/14 – Ring Row
Masters: 45/35
RX: 45/35

Intent: Keep this as much of a sprint as possible, If you struggle with thrusters or pull ups leave you, scale down.

Gymnasty Extra Credit:
3 sets
20 Cal Bike sprint
30 Walking Lunges
Rest 2 minutes

Sweat Class
Warm Up:
Amrap 7
5 ball slams
5 burpees
10 squats
20 Jumping jacks

WOD:
EMOM 21
Min 1- 10 Russian KB Swing
Min 2- 10 Step Ups
Min 3- 10 Sit Ups