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CrossFit 7/6/2018

5
Jul

CrossFit 7/6/2018

Gymnastics Warm Up:
3 rounds for quality
30 Second pigeon pose (ea side)
30 Second bottom of the squat hold
20 second hollow hold
20 second arch hold

Central Nervous System Prep:
2 rounds
10 Goblet cossack squat
10 Barbell RDL
10 Barbell jump squats

Strength:
E(2nd)MOM x 4 rounds
Perform 1 set of the complex and a lightweight
1 paused clean (pause 3 count 2” off the floor) + 1 paused Low hang clean (pause 3 count below knee) + 2 front squats @1411 (drill that 4 second hold)

WOD:
5 rounds for time
15 wall ball
8 deadlifts

Scaled: 115/80
Masters: 185/125
RX: 55/35 – 185/125

Intent: Make this a sprint! No thinking, just go.

Gymnasty Extra Credit:
2 sets
200ft suitcase carry (ea arm)
20 KB RDLs

Sweat Class
“Make Fatloss Great Again”
EMOM – 10 rounds – Bike
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Rest 1 min
Tabata DB Press
Rest 1 Min
EMOM – 10 rounds – Row
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