CALL OR TEXT: (918) 973-3348

CrossFit 7/11/2018

10
Jul

CrossFit 7/11/2018

Gymnastics Warm Up:
2 rounds
20 Second bottom of dip hold
10 Sit Ups
10 Goblet Squats
30 Jumping Jacks

Central Nervous System Prep:
3 rounds for quality
12 half kneeling dumbbell press (total)
30 second hollow hold

Strength:
E(2)MOM x 4 sets
5 Bench press @5110

WOD:
EMOM – 16 sets
Min 1- 3 Clusters
Min 2- 200m row

Scaled: 95/65
Masters: 115/80
RX: 135/95

No rounds over 40 seconds.

Intent- This will catch up with you quickly, focus on the little things early.

Extra Credit:
3 Rounds
200m run
20 cal bike

Sweat Class
“Cheese with the wine”
EMOM – 4 rounds
:40 Bike
Rest 1 min
Tabata Ball Slams
Tabata Sit Ups
Rest 1 min
EMOM – 4 rounds
:40 Row
Rest 1 min
Tabata Plank