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CrossFit 6/25/2018

24
Jun

CrossFit 6/25/2018

Gymnastics Warm Up:
2 rounds
10 bird dog (total)
10 cossack squats (total)
30 second plank
30 second active hang

Central Nervous System Prep:
3 rounds
12 lateral box step up
5 goblet squat @6010
30 second hollow hold

Strength:
E(2rd)MOM x 5
Front Squat 3 reps @7010

WOD:
“Bradshaw”
10 rounds (18 minute cap)
3 Handstand push up
6 Deadlift
12 Pull ups
24 Double unders

Scale- Pike Push up- 135/95 – ring row- 50 singles
Masters- 185/125
RX- 225/155

Intent: Don’t get stopped during this! Pick a weight and standard that will let you keep moving.

Gymnasty Extra Credit:
3 rounds
20 Weighted glute bridges
50 ab mat sit ups

Sweat Class
WOD:
“New Phone. Who Dis?”
EMOM – 8 Rounds
:30 Bike
Rest 1 min
In 5 Minute Window – 40 ball slams
Rest 1 min
EMOM – 8 Rounds
:30 Row

Intent: Partner up and have fun with the ball slams. 40 per athlete.