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CrossFit 6/30/2018

29
Jun

CrossFit 6/30/2018

Gymnastics Warm Up:
2 rounds
5 inch worm push ups
30 Second Hollow Hold
10 half kneeling single arm dumbbell press (total)

Central Nervous System Prep:
2 rounds
15 banded goodmornings (no shoes)
10 squat jumps
20 second side plank (ea side)

Strength:
E(2nd)MOM – 4 Sets
8 Deadlifts @2020

PARTNER WOD:
20 Minute AMRAP: Teams of 2
400m run (both run)
30 dumbbell snatch
40 Push Ups
50 box jump 24/20″
60 cal row

Scaled: 35/25
Masters: 50/35
RX: 50/35

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

Sweat Class
“Pay the piper”
EMOM – 5 rounds – Bike
:20 sec
Rest 1 min
Tabata Wall Balls
Tabata Ring Rows
Rest 1 min
EMOM – 5 rounds – Row
:20 sec