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CrossFit 6/18/2018

17
Jun

CrossFit 6/18/2018

Gymnastics Warm Up:
2 rounds
30 Second couch stretch (each side)
30 Second Squat Hold
10 Sit Ups
10 Push Ups

Central Nervous System Prep:
3 rounds
16 Single Leg KB RDL (total)
30 Second Plank
10 Lateral box step up (total)

Strength:
E(2)MOM x 5
Front Squat 3 reps @5010

WOD:
15-12-9-6-3
Hang Clean
Push Up

Between each round do 60 double unders

Scale- 75/55 – 100 singles
Masters- 115/80
RX- 115/80

Intent: Don’t get stopped in this workout, keep your barbell light!

Gymnasty Extra Credit:
3 rounds
20 Weighted glute bridges
50ft crab walk

Sweat Class
Warm Up:
2 rounds
40 Jump rope
20 Squats
10 Pushups

WOD:
EMOM 24
Min 1- 30 Second Plank
Min 2- 5 Burpee
Min 3- 8 Single Arm Dumbbell Press (4 each side)