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CrossFit 8/29/2018

28
Aug

CrossFit 8/29/2018

Gymnastics Warm Up:
3 rounds
30 second banded lat stretch (ea arm)
15 band pull aparts
10 KB windmills (each arm)

Central Nervous System Prep:
3 rounds for quality
12 Half Kneeling dumbbell press
25ft crab walk backwards

Strength:
E(2)MOM x 4 sets
6 Push Press
Super set
6 Weighted Strict Pull Ups

WOD:
For Time
200m Run
20 Chest 2 Bar Pull Up
20 Thrusters
20 Chest 2 Bar Pull Up
200m Run

Scaled: Ring row – 45/35
Masters: 65/55
RX: 65/55

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

Gymnastics Extra Credit:
3 rounds
14 Goblet Step Ups (7 ea leg) with a 4 count lower
20 Hollow Rocks

Sweat Class
“Can’t hold me down”
Warm up: In a 5 minute window
Beginner – 30 wall balls
Advanced – 40 wall balls
Rest 1:00
EMOM x 8 minutes
Jump rope (sub bike) 0:30
Rest 1:00
Alt. EMOM x 8 minutes
10 Russian KB’s / 10 Box jump or step ups