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CrossFit 6/27/2018

26
Jun

CrossFit 6/27/2018

Gymnastics Warm Up:
3 rounds
15 Band Pull Aparts
20 Second Dip support
10 Hanging knee raises (keep and active shoulder!)

Central Nervous System Prep:
3 rounds for quality
5 squat jump
5 ring y raises
5 reverse burpee into deck squat

Strength:
E(2)MOM x 4 sets
5 Floor Press @4010

WOD:
12 minute AMRAP
200m run
8 front squats
10 bar over burpee
12 ab mat sit ups

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

Intent- This will be a sprint, put your head down and work!

Gymnasty Extra Credit:
3 sets
10 Foot elevated ring row
10 second side plank reach throughs (each side)

Sweat Class
WOD:
“Bedrock”
EMOM – 4 rounds
:30 Bike
Rest 1 min
Tabata Ball Slams
Tabata Squats
Rest 1 min
EMOM – 4 rounds
:30 Row
Rest 1 min
Tabata Plank