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CrossFit 8/11/2018

10
Aug

CrossFit 8/11/2018

Gymnastics Warm Up:
2 rounds
5 walking inchworms
10 Perfect kip swings
10 cossack squats

Central Nervous System Prep:
3 rounds
10 Scap Pull Up
10 Scap Push Up
30 Second Squat Hold

Strength:
E(2nd)MOM – 4 Sets
8 Goodmorning
Super set
8 goblet split squat (each leg)

PARTNER WOD:
20 Minute Partner AMRAP
20 Deadlift
40 Goblet Walking Lunge Steps
60 Box Jumps 24/20”
400m run (together)

Scaled: 95/65- 35/25
Masters: 135/95 – 55/35
RX: 135/95 – 55/35

Intent: Use your partner and switch early and often! Enjoy the WOD!

Sweat Class
“Pay the piper”
EMOM – 5 rounds – Bike
:20 sec
Rest 1 min
Tabata Wall Balls
Rest 1 Minute
Tabata Ring Rows
Rest 1 min
EMOM – 5 rounds – Row
:20 sec

Intent: Have fun. Burning up some fat today!!!!