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CrossFit 7/28/2018

27
Jul

CrossFit 7/28/2018

Gymnastics Warm Up:
3 rounds
10 kip swing (looking for quality!!!!)
20 second dip support
10 hanging knee raise

Central Nervous System Prep:
2 rounds
12 lateral box step up
6 candle stick
3 wall walk

Strength:
E(2nd)MOM – 4 Sets
5 Deadlift @3010

PARTNER WOD:
21 Minute AMRAP: Teams of 3
400m run (all 3 run together)
100 Burpees
100 Sit ups
100 Russian KB Swings

Scaled: 35/25
Masters: 55/35
RX: 55/35

Intent: Use your partner and switch early and often! Enjoy the WOD!

Sweat Class
“Paid in Full”
EMOM – 5 rounds – Bike
:30 sec
Rest 1 min
Tabata Wall Balls
Tabata Jumping Pull Ups
Rest 1 min
EMOM – 5 rounds – Row
:30 sec

Intent: Have fun. Burning up some fat today!!!!