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CrossFit 5/7/2018

6
May

CrossFit 5/7/2018

Gymnastics Warm Up:
3 round
5 Inch Worm with push up
10 Ring Y raises
30 Second Hollow Hold
30 Dip Support

Central Nervous System Prep:
2 rounds
12 Lateral Box Step Up (total)
20 Second Side Plank (each)
12 Single Leg KB RDL
6 Box Jump

Strength:
E(3rd)MOM x 3
Back Squat 10 reps @2020

Intent: Quality of work is key here, our goal is to add volume to the squat and build a strong base for later in the year.  

WOD:
12 Minute AMRAP
600m Run
Then AMRAP
8 Front Squat
4 Muscle Up

Scaled: 4 Pull up + 4 Push Up- 135/95
Masters: 185/135
RX: 205/165

Intent: Challenge yourself on the front squat weight, don’t get caught up on the muscle ups.

Gymnastics extra credit:
6 Minute AMRAP
6-8-10-12~
Z press
Toe 2 Bar