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CrossFit 7/23/2018

22
Jul

CrossFit 7/23/2018

Gymnastics Warm Up:
2 rounds
10 Bootstrappers
10 PVC overhead squats
10 cossack squats

Central Nervous System Prep:
3 rounds
10 Single Leg KB RDL
10 Squat Jumps
50ft bear crawl

Strength:
E(2rd)MOM x 4
Front Squat – build to a heavy set of 3 @1010

WOD:
5-10-15-10-5
Hang Power Clean
Pull Up
Box Jump 24/20”

Scale- 95/65 – ring row
Masters- 135/95
RX- 135/95

Intent: Up and down the ladder today, try to go sets unbroken.

Gymnasty Extra Credit:
2 rounds
100ft dual KB front rack carry
15 weighted glute bridges

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