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CrossFit 8/25/2018

24
Aug

CrossFit 8/25/2018

Gymnastics Warm Up:
2 rounds
30 second banded hamstring stretch
12 bird dogs (total)
50ft bear crawl

Central Nervous System Prep:
3 rounds
10 lateral box step up
10 Russian KB Swings

Strength:
E(2nd)MOM – 4 Sets
10 Romanian Deadlift @2020

PARTNER WOD:
22 Minute Partner AMRAP
200 double unders
100 box jumps 24/20”
50 pull ups
25 burpees

Scaled: 300 singles / jumping pull ups
Masters: As Written
RX: As Written

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

Sweat Class
“Saturdaze”
Warm up: In a 5 minute window
Beginner – 30 wall balls
Advanced – 50 wall balls
Rest 1:00
EMOM x 10 minutes
Bike 0:30
Rest 1:00
Alt. EMOM x 10 minutes (not working longer than :40)
10 wall balls / 10 Jumping pull ups