CALL OR TEXT: (918) 973-3348

CrossFit 6/1/2018

31
May

CrossFit 6/1/2018

Gymnastics Warm Up:
3 rounds for quality
5 Goblet Squats
10 Inch Worm with Push Up
10 Sit Ups
30 Second Pigeon pose (each side)

Central Nervous System Prep:
2 rounds
15 Goblet Goodmornings
15 Ball Slam

Strength:
E(2nd)MOM x 4 rounds
Romanian Deadlift – 6 reps @2010 tempo
Superset with
Bent Over Barbell Row – 6 Reps @2010
Sets across, weight should be challenging but there should never be a failed rep.

WOD:
4 Rounds for Time
200m Run
30 Goblet walking lunge step

Scaled: No weight
Masters: 35/25
RX: 55/35

Intent: This is a sprint, scale so that you should never stop moving.

Gymnasty Extra Credit:
10-15-20-15-10
Unbroken Double Unders
10 Push ups between each round

Sweat Class
Warm Up:
3 rounds
30 sec row
5 burpee
10 lunges

WOD:
EMOM 21
Min 1- 30 second row
Min 2- 10 Ball Slam
Min 3- 10 Dumbbell press