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CrossFit 7/16/2018

15
Jul

CrossFit 7/16/2018

Gymnastics Warm Up:
2 rounds
10 pvc overhead squats
30 second squat hold
30 second KB on knee stretch (each side)

Central Nervous System Prep:
3 rounds
12 Lateral box step up
12 Reverse lunges

Strength:
E(2)MOM x 4
Front Squat – build to a heavy set of 5 @1010

WOD:
27-21-15-9
Russian KB Swing
Burpee
Goblet squat

Scale- 35/25
Masters- 55/35
RX- 55/35

Intent: This is going to be a grind. Keep your head down and keep working!

Gymnasty Extra Credit:
3 rounds
12 arnold press
12 deficit push ups

Sweat Class
“Case of the Monday’s”
EMOM – 8 Rounds
:20 Bike
Rest 1 min
In 5 Minute Window – 50 Ball Slams
Rest 1 min
EMOM – 8 Rounds
:20 Row