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CrossFit 7/18/2018

17
Jul

CrossFit 7/18/2018

Gymnastics Warm Up:
2 rounds
10 weighted straight leg sit up
20 second dip support
10 KB windmills

Central Nervous System Prep:
3 rounds for quality
10 Single Arm Z press
10 Candle Sticks

Strength:
E(2)MOM x 4 sets
5 push press @51×0

WOD:
For time
30/25 cal bike
6 rounds of cindy
30/25 cal bike

Scaled: ring row
Masters: As Written
RX: As Written

Intent- Sprint through this workout, don’t sandbag the bike. Dig yourself into a hole and climb out.

Extra Credit:
3 Rounds
30 second plank
10 DB OH Lunges (ea arm)

Sweat Class
“Wednesday is W(h)ine Day”
EMOM – 4 rounds
:40 Bike
Rest 1 min
Tabata Air Squats
Rest 1 min
Tabata Plank
Rest 1 min
EMOM – 4 rounds
:40 Row
Rest 1 min
50 Ball Slams