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CrossFit 8/1/2018

31
Jul

CrossFit 8/1/2018

Gymnastics Warm Up:
2 rounds
8 plyo push ups
5 scap pull up
30 jumping jacks

Central Nervous System Prep:
3 rounds for quality
8 Z press
8 Single arm floor press (each side)

Strength:
E(2)MOM x 4 sets
5 Strict press
Super set
10 Bent over row (same weight)

WOD:
4 Rounds – 16 Min Cap
20 Wall Ball
15 burpees

Scaled: 14/10
Masters: 20/14
RX: 20/14

Intent- All gas pedal today! Embrace the pain!

Extra Credit:
3 Rounds
12 arnold press
12 goblet box step up

SWEAT
“Bedrock”
EMOM – 4 rounds
:30 Bike
Rest 1 min
Tabata Ball Slams
Rest 1 min
Tabata Squats
Rest 1 min
EMOM – 4 rounds
:30 Row
Rest 1 min
Tabata Plank

Intent: Going hard today. Plank should be a doozy at the end.