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CrossFit 5/30/2018

29
May

CrossFit 5/30/2018

Gymnastics Warm Up:
2 rounds
16 Plank Shoulder Taps
12 T-Spine Rotations
3 Wall Walk

Central Nervous System Prep:
3 rounds for quality
12 Half Kneeling KB Press
10 Pike Push Up
50ft Bear crawl

Strength:
E(other)MOM x 4 rounds
6 Floor Press

WOD:
4 Minute AMRAP
200m Run + 10 Bar Over Burpees
With remaining time : max rep power snatch

Rest 2 Min x3

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

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

Sweat Class
Warm Up:
3 rounds
30 jump ropes
5 burpees
10 squats

WOD:
EMOM- 18 Minutes
Min 1- 30 Sec Jump Rope
Min 2- 10 Goblet Squat
Min 3- 5 Burpees