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CrossFit 5/4/2018

3
May

CrossFit 5/4/2018

Gymnastics Warm Up :
3 rounds for quality
5 Inch worm
10 Bird Dogs
30 Second Arch Hold

Central Nervous System Prep:
3 rounds
20 Banded Goodmornings
10 Ball Slams
20 Goblet Squats

Strength:
E(2nd)MOM x 4 rounds
Deadlift – 8 reps @2010 tempo
Weight is straight across so build in the 7 minutes you have for warm up.

WOD:
In a 12 Min window
1k Row
With remaining time- AMRAP
5 Power Snatch
5 Bar over Burpees

Scaled: 75/55 – push ups for burpees
Masters: 115/80
RX: 115/80

Intent: Manage the row but don’t sandbag it, power snatches will start to blow the back up coupled with burpees.