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CrossFit 7/7/2018

6
Jul

CrossFit 7/7/2018

Gymnastics Warm Up:
3 rounds
5 burpees
10 air squats
20 second plank

Central Nervous System Prep:
2 rounds
10 Single leg KB RDL
10 inch worm push ups
10 strict toe 2 bar/ hanging knee raise

Strength:
E(2nd)MOM – 4 Sets
8 RDL @3310

PARTNER WOD:
18 Minute AMRAP: Teams of 3
100 Burpees
100 ball slams 25/20
100 cal bike
100 Pull up

Scaled: ring row
Masters: As Written
RX: As Written

Intent: Use your team 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