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CrossFit 7/25/2018

24
Jul

CrossFit 7/25/2018

Gymnastics Warm Up:
2 rounds
30 Second Plank
20 second dip support
10 KB windmills

Central Nervous System Prep:
3 rounds for quality
16 Med Ball Overhead Lunges
20 jumping jacks
50ft pec walk

Strength:
E(2)MOM x 4 sets
3 floor press @11×0

WOD:
3 sets
16 Med Ball Cleans
10 Push Press
16 Lunge Steps

Scaled: 14/10 – 75/55
Masters: 20/14 – 95/65
RX: 20/14 – 95/65

Intent- The leg Pump is real! Keep your head down and push your pace.

Extra Credit:
3 Rounds
15 single arm Z press
15 weighted sit ups

SWEAT:
“Bedtime”
EMOM – 4 rounds
:30 Bike
Rest 1 min
Tabata Ball Slams
Tabata DB Push Press
Rest 1 min
EMOM – 4 rounds
:30 Row
Rest 1 min
Tabata Plank