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CrossFit 6/29/2018

28
Jun

CrossFit 6/29/2018

Gymnastics Warm Up:
2 rounds for quality
30 Second pigeon pose (ea side)
30 Second bottom of the squat hold
30 second banded tricep stretch (ea side)

Central Nervous System Prep:
2 rounds
10 walking lunge step
10 Barbell RDL
10 Front Squats

Strength:
E(2nd)MOM x 4 rounds
Perform 1 set of the complex and a lightweight
1 paused clean (pause 3 count at the knees) + 2 hang clean

WOD:
For Time
45 Wall Ball
30 Russian KB Swings
15 clean (full)
30 Russian KB Swing
45 Wall Ball

Scaled: 35/25 – 115/80
Masters: 55/35 – 155/115
RX: 55/35 – 155/125

Intent: Make this a sprint! No thinking, just go.

Gymnasty Extra Credit:
2 sets
200ft suitcase carry (ea arm)
20 KB RDLs

Sweat Class
WOD:
“Downhill”
EMOM – 10 rounds – Bike
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Rest 1 min
EMOM – 10 rounds – Row
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