CALL OR TEXT: (918) 973-3348

CrossFit 5/26/2018

25
May

CrossFit 5/26/2018

Gymnastics Warm Up:
2 rounds
30 second dip hold
20 Second Side Plank (each Side)
10 PVC overhead squats with 3 sec hold in the bottom

Central Nervous System Prep:
3 rounds
5 Box Jump
10 Snatch Balance
5 Barbell RDL
10 Barbell Row

Strength:
E(2nd)MOM – 5 Sets
2 Snatch Pull + Power Snatch
(all sets should be around 70%)

WOD:
18 Minute AMRAP: Partner WOD
30 hand release push up
40 Pull Up
50 Air Squats
400m run (together)

Scaled: Ring Row
Masters: As written
RX: As Written

Intent: Athletes must run together but can break up the other movements as needed, this is designed to get them use to seeing Murph.

Sweat Class
Warm Up:
3 rounds
200 m run
5 ring rows
5 pushups
10 squats

WOD:
24 Min EMOM – (8:01-33:00 – 5 minutes of instruction):
Min 1- 30 Second Bike or Row Sprint
Min 2- 9 Wall Ball
Min 3- 9 Ring Row
Min 4- 9 Sit Up