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CrossFit 8/13/2018

12
Aug

CrossFit 8/13/2018

Gymnastics Warm Up:
2 rounds
30 second pigeon pose (ea leg)
10 boot strappers
10 cossack squats (ea leg)
30 second plank

Central Nervous System Prep:
3 rounds
16 goblet reverse lunges (8 ea leg)
6 High Box Jumps

Strength:
E(2)MOM x 4
Back Squat – 3 reps @15×1
OBEY THAT TEMPO!!!!!

WOD:
3 Rounds For time
200m run
21 russian KB Swings
12 Pull Up
6 Burpees

Scale- 35/25- Ring Row
Masters- 55/35
RX- 55/35

Intent: This is going to test how well you can pace. Be smart in your first round and add speed as you go!

Gymnastics Extra Credit:
for quality
10-15-10
Toe 2 bar
20-30-20
Double unders

Sweat Class
“Never Miss a Monday”
EMOM – 8 Rounds
:30 Bike
Rest 1 min
In 5 Minute Window – 40 push ups
Rest 1 min
EMOM – 8 Rounds
:30 Row

Intent: Partner up and trade out with the push ups. 40 per athlete.