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CrossFit 6/13/2018

12
Jun

CrossFit 6/13/2018

Gymnastics Warm Up:
2 rounds
30 Second Doorway Stretch
10 PVC pass throughs
10 Sit Ups
15 Banded Face Pulls

Central Nervous System Prep:
3 rounds for quality
8 Plyo Push Up
8 Single arm dumbbell press (each Arm)
12 Ring Rows

WOD:
For Time
15-12-9-6-3
Front Squat
Push Up

Scaled: 95/65
Masters: 135/95
RX: 135/95

Intent- Keep your head down and work, pick a weight you can go unbroken with comfortably.

Gymnasty Extra Credit:
2 sets
400m run
20 Russian KB Swings

Sweat Class
Warm Up:
5 rounds
5 ball slams
5 pushups
5 squat

WOD:
EMOM- 21 Minutes
Min 1- 15 ball slams
Min 2- 15 Squats
Min 3- 15 Sit Ups