CALL OR TEXT: (918) 973-3348

CrossFit 6/4/2018

3
Jun

CrossFit 6/4/2018

Gymnastics Warm Up:
3 rounds
30 Second Door Stretch (ea arm)
10 Boot Strappers
10 Goblet Squats
10 Sit Ups

Central Nervous System Prep:
2 rounds
12 KB RDL (total)
12 Cossack Squat
50ft bear crawl

Strength:
E(2rd)MOM x 5
Back Squat 5 reps @2020

WOD:
4 Minute AMRAP
100 double unders
10 Bar Facing Burpees
With remaining time max Overhead squats

Rest 3 min x2

Scale- 150 singles- 55/45
Masters- 95/65
RX- 115/80

Intent: This is a sprint! Get to the overhead squats as quickly as possible, make sure your weight isn’t so heavy you get stopped.

Gymnasty Extra Credit:
3 rounds
100ft Single Arm Dumbbell Overhead carry (each Arm)
20 Goblet Squats

Sweat Class
Warm Up:
5 rounds
5 Ball slams
5 Ball squat

WOD:
EMOM-20
Min 1- 10 Goblet squat
Min 2- 10 DB press (5 each arm)
Min 3- 8 Burpees
Min 4- 8 Push ups
Min 5- 30 second bike or row