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CrossFit 7/2/2018

1
Jul

CrossFit 7/2/2018

Gymnastics Warm Up:
2 rounds
30 second banded distraction hamstring stretch (each side)
30 second deadbug hold
10 cossack squats (5 each side)

Central Nervous System Prep:
3 rounds
12 lateral box step up
Empty bar back squat hold (8 deep belly breaths)
30 second hollow hold

Strength:
E(2rd)MOM x 5
Front Squat 3 reps @1511

WOD:
12 minute AMRAP
Buy in: 400m run
Remainder of Time
5 Hang Cleans (full)
10 Burpees
30 Double unders

Scale- 95/65 – 60 singles
Masters- 115/80
RX- 135/95

Intent: Chip away and keep your head down, us the run to set yourself up for success.

Gymnasty Extra Credit:
5 rounds
5 strict handstand push up (scale with wall walks)
10 pistols (total)

Sweat Class
WOD:
“Never Miss a Monday”
EMOM – 8 Rounds
:30 Bike
Rest 1 min
In 5 Minute Window – 40 push ups
Rest 1 min
EMOM – 8 Rounds
:30 Row