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CrossFit 8/22/2018

21
Aug

CrossFit 8/22/2018

Gymnastics Warm Up:
3 rounds
30 second bully stretch (each arm)
15 band pull aparts
10 Scap push ups

Central Nervous System Prep:
2 rounds for quality
10 dumbbell Z press
5 strict pull up

Strength:
E(2)MOM x 4 sets
5 floor press
Super set
8 foot elevated ring rows

WOD:
4 rounds
15 Russian KB Swings
20 Goblet lunge steps
40 double unders

Scaled: 35/20 – 80 singles
Masters: 55/35
RX: 55/35

Intent- Pick a weight you will be able to move fast with, no brakes in this workout!

Gymnastics Extra Credit:
3 rounds
10 goblet lateral box step up
15 cal bike
30 sec hollow hold

Sweat Class
“Jump Jump Jump Around!!!!”
Warm up: In a 5 minute window
Beginner – 30 Ball Slams
Advanced – 50 Ball Slams
Rest 1:00
EMOM x 8 minutes
Jump rope (sub bike) 0:30
Rest 1:00
Alt. EMOM x 8 minutes
10 Ball slams / 10 Box jump or step ups