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CrossFit 7/27/2018

26
Jul

CrossFit 7/27/2018

Gymnastics Warm Up:
2 rounds for quality
10 samson stretch with lunge
10 Deep squat with reach
5 walking inchworm

Central Nervous System Prep:
3 rounds
8 Jump from Knees (scale with box Jump)
10 Goblet Squats
10 Barbell Hang Muscle Cleans

Strength:
E(2nd)MOM x 4 rounds
Build to a 2RM TNG Clean

WOD:
3 Rounds
10 Front Squats
10 Toe 2 Bar
50 Double Unders

Scaled: 95/65 – hanging knee raise
Masters: 135/95
RX: 135/95

Intent: Don’t let yourself stop!

Gymnasty Extra Credit:
3 sets
15 ball slams
10 ring dips

Sweat Class
“Make Fatloss Great Again”
EMOM – 10 rounds – Bike
[email protected]:50, [email protected]:40, [email protected], [email protected], [email protected]
Rest 1 min
Tabata DB Press
Rest 1 Min
EMOM – 10 rounds – Row
[email protected]:50, [email protected]:40, [email protected], [email protected], [email protected]

Intent: We’re building some shoulders and arms that deserve the Nobel Peace Prize.