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CrossFit 7/4/2018

3
Jul

CrossFit 7/4/2018

Gymnastics Warm Up:
2 rounds
15 Band Pull Aparts
20 Second Dip support
10 Hanging knee raises (keep and active shoulder!)

Central Nervous System Prep:
3 rounds for quality
5 plyo push up
50ft bear crawl

Strength:
EMOM x 4 sets
5 Strict press @4110

Partner WOD:
18 minute partner AMRAP
30 cal bike
30 Goblet Squats
30 burpees
30 walking lunge steps (together)

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

Intent- switch off quickly with your partner, if you get tired it’s too late!

Sweat Class

WOD:
“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