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CrossFit 7/9/2018

8
Jul

CrossFit 7/9/2018

Gymnastics Warm Up:
2 rounds
30 second plank
20 active hang
10 cossack squats (each leg)

Central Nervous System Prep:
3 rounds
5 box jumps
10 Single leg KB RDL

Strength:
E(2rd)MOM x 5
Front Squat 3 reps @1711

WOD:
14 minute AMRAP
60 doubles unders
15/10 cal bike OR 200M Run
10 Overhead Squats

Scale- 100 singles – 75/55
Masters- 95/65
RX- 95/65

Alternate Bike and Run each round.

Intent: Stay with a weight that will let you push hard all 14 minutes.

Gymnasty Extra Credit:
3 rounds
12 arnold press
12 deficit push ups

Sweat Class
“My kind of Monday”
EMOM – 8 Rounds
:20 Bike
Rest 1 min
In 5 Minute Window – 450 Russian Kettlebell Swings
Rest 1 min
EMOM – 8 Rounds
:20 Row