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CrossFit 6/11/2018

10
Jun

CrossFit 6/11/2018

Gymnastics Warm Up:
2 rounds
25ft bear crawl
10 air squats
10 push up
30 second couch stretch (each side)

Central Nervous System Prep:
3 rounds
10 Single Leg KB RDL (total)
10 Single arm OH squat (total)
100ft Single Arm Overhead carry (total)

Strength:
E(2rd)MOM x 5
Back Squat 3 reps @2020

WOD:
4 Rounds – 20 Min Cap
21 Wall Ball
18 Cal Bike (Scale Up with burpees to substitute for bikes)
15 Box Jump
12 Alternating dumbbell snatch

Scale- 35/25
Masters- 50/35
RX- 50/35

Intent: Don’t get stopped during this workout, scale and adjust so you are constantly moving.

Gymnasty Extra Credit:
3 rounds – rest as needed
5 Pull Up Negatives (4-8 second lowering)
5 Dip negatives (4-8 second lowering)

Sweat Class
Warm Up:
3 rounds
40 sec jump rope
10 KBS
5 burpees

WOD:
EMOM-24
Min 1- 40 Second Row or Jump Rope
Min 2- 10 KB RDL
Min 3- 7 Burpees
Min 4- 10 Russian KB Swings