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CrossFit 6/6/2018

5
Jun

CrossFit 6/6/2018

Gymnastics Warm Up:
2 rounds
10 Boot Strappers
10 PVC overhead squats
5 Broad Jumps

Central Nervous System Prep:
3 rounds for quality
10 behind the neck barbell press
10 barbell good mornings
30 second plank

Strength:
E(other)MOM x 5 rounds
5 Strict Press @3010

WOD:
7 Minute AMRAP
Max Wall Ball
Every minute on the minute – 5 Deadlifts

Scaled: 14/10 – 95/65
Masters: 20/14 – 135/95
RX: 20/14 – 185/125

Intent- Keep your head down and work, pick a weight you can go unbroken with comfortably.

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

Sweat Class
Warm Up:
3 rounds
5 pushups
10 sit ups
15 squats

WOD:
EMOM- 18 Minutes
Min 1- 30 Sec Jump Rope
Min 2- 10 Ball Slam
Min 3- 12 Russian KB Swing