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CrossFit 7/13/2018

12
Jul

CrossFit 7/13/2018

Gymnastics Warm Up:
2 rounds for quality
30 Second pigeon pose (ea side)
30 Second bottom of the squat hold
20 second hollow hold
20 second arch hold

Central Nervous System Prep:
3 rounds
8 box jump
12 reverse lunges

Strength:
E(2nd)MOM x 4 rounds
Perform 1 set of the complex and a lightweight
2 Clean + 1 Hang Clean

WOD:
3 rounds for time
10 Cleans
10 Box Jumps
10 Handstand Push Up

Scaled: 95/65 – dumbell Z press
Masters: 135/95
RX: 135/95

Intent: Make this a sprint! No thinking, just go.

Gymnasty Extra Credit:
2 sets
25 sit ups
100ft Single Arm Overhead carry

Sweat Class
“Fake it til ya make it”
EMOM – 10 rounds – Bike
[email protected]:50, [email protected]:40, [email protected], [email protected], [email protected]
Rest 1 min
Tabata Goblet Squat
Rest 1 Min
EMOM – 10 rounds – Row
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