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CrossFit 5/9/2018

8
May

CrossFit 5/9/2018

Gymnastics Warm Up:
2 rounds
50ft Bear Crawl
20 Second Crab Bridge
20 Second Dip Support
10 Deck Squats

Central Nervous System Prep:
3 rounds for quality
12 Single Arm Front Rack KB Squat
100ft Pec Walk
12 Half Kneeling Single Arm Press

Strength:
Push Press E(2)MOM 4×8

WOD:
For time:
9-12-15
Thruster
HSPU

Scaled: 75/55 – Hand release push up
Masters: 105/75
RX: 115/80

Intent- Hard and fast, this should hurt #Wreck’emWednesdays

Gymnasty Extra Credit:
3 rounds for quality
100ft Dual Dumbbell Overhead Carry
15 Goblet Good Morning
15 Reverse Lunge Step ea Leg