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CrossFit 6/9/2018

8
Jun

CrossFit 6/9/2018

Gymnastics Warm Up:
2 rounds
20 Second Side Plank
30 Second Active Hang
10 Active Kip Swings

Central Nervous System Prep:
3 rounds
10 lateral box step up
10 Squat Jumps

Burgener Warm Up

Strength:
E(2nd)MOM – 6 Sets
Snatch Pull + Power Snatch + Overhead Squat
(all sets should be around 70%)

PARTNER WOD:
24 Minute AMRAP: Teams of 2
100 cal bike
80 Box Jump 24/20″
60 Push Up
40 Goblet Squats
20 HSPU

Scaled: Box Step – 35/25- deficit push up
Masters: 55/35
RX: 55/35

Intent: Work as a team through this and you will be amazed how quickly it goes.

Sweat Class
Warm Up:
3 rounds
200 m run
5 burpees
5 ring rows

WOD:
24 Min EMOM –
Min 1- 15 Russian KB Swings
Min 2- 10 Jumping Pull Ups
Min 3- 15 Sit ups