CALL OR TEXT: (918) 973-3348

CrossFit 7/14/2018

13
Jul

CrossFit 7/14/2018

Gymnastics Warm Up:
3 rounds
5 burpees
10 air squats
20 second plank

Central Nervous System Prep:
2 rounds
12 lateral box step up
10 hanging knee raise
8 push ups

Strength:
E(2nd)MOM – 4 Sets
12 Suitcase Deadlift @2020 (each side)

PARTNER WOD:
22 Minute AMRAP: Teams of 2
400m Run (together)
50 Russian KB Swing
50 Sit Ups
50 Box Jump 24/20”
50 Burpees
1000m Row

Scaled: 35/25
Masters: 55/35
RX: 55/35

Intent: Use your partner and switch early and often! Enjoy the WOD!

Sweat Class
“Keep the change”
EMOM – 5 rounds – Bike
:40 sec
Rest 1 min
Tabata Wall Balls
Tabata Jumping Pull Ups
Rest 1 min
EMOM – 5 rounds – Row
:40 sec