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CrossFit 6/23/2018

22
Jun

CrossFit 6/23/2018

Gymnastics Warm Up:
2 rounds
20 Second Side Plank
30 Second Active Hang
10 Active Kip Swings

Central Nervous System Prep:
3 rounds
10 KB Single Leg RDL
15 Sit Up
50ft bear crawl

Strength:
E(2nd)MOM – 4 Sets
6 Goodmornings @2020

Keep these light. Nobody ever needs to know what their max goodmorning is……

PARTNER WOD:
19 Minute AMRAP: Teams of 2
Bike 50 cal
50 box jump
50 Push Up
50 Wall Ball
50 burpees

Scaled: step up
Masters: 24/20
RX: 24/20

Intent: Set a pace and hold onto it, be consistent and enjoy the workout!

Sweat Class
In a 7 Minute Window
50/40 Cal Bike Sprint
Rest Remainder of Time
In a 5 Minute Window
50 Wall Balls
Rest Remainder of Time
50/40 Cal Row Sprint