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CrossFit 8/4/2018

3
Aug

CrossFit 8/4/2018

Gymnastics Warm Up:
2 rounds
30 Single Unders
10 PVC Pass throughs
30 Second Hollow Hold
30 Second Arch Hold

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

Strength:
E(2nd)MOM – 5 Sets
4 Romanian Deadlift @3010

PARTNER WOD:
22 Minute AMRAP – Teams of 2
200m Run (together)
10 Pull Up
20 Push Up
30 Squats

Scaled: Ring Rows
Masters: As Written
RX: As Written

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!!!!