CALL OR TEXT: (918) 973-3348

CrossFit 7/30/2018

29
Jul

CrossFit 7/30/2018

Gymnastics Warm Up:
2 rounds
12 cossack squats
12 scap pull up
8 sit ups

Central Nervous System Prep:
3 rounds
10 pvc overhead squat (supinated grip)
8 inch worm push up
10 jump lunges (scale with reverse lunge)

Strength:
E(2rd)MOM x 4
Back Squat – 10 reps (keep weight light and fast)

WOD:
4 rounds for time
8 Handstand Push Up
8 Pull Up
12 Pistols
50 Double Unders

Scale- Pike Push Up – ring row – 12 air squats – 100 singles
Masters- As Written
RX- As Written

Intent: Workout should be a sprint, don’t get hung up anywhere in the skill movements.

Gymnasty Extra Credit:
3 rounds for quality
30 cal bike or row
100ft single arm farmer carry – heavy (each side)
10 toe 2 bar or candlesticks

Sweat Class
“New Phone. Who Dis?”
EMOM – 8 Rounds
:30 Bike
Rest 1 min
In 5 Minute Window – 50 ball slams
Rest 1 min
EMOM – 8 Rounds
:30 Row

Intent: Partner up and trade out with the ball slams. 50 per athlete.