CALL OR TEXT: (918) 973-3348

CrossFit 8/8/2018

7
Aug

CrossFit 8/8/2018

Gymnastics Warm Up:
2 rounds
10 Band pull aparts
10 overhead band pull aparts
20 second bottom of dip support

Central Nervous System Prep:
3 rounds for quality
10 deficit push up
25ft crab walk (backwards)

Strength:
E(2)MOM x 5 sets
3 bench press
Super set
8 Single arm half kneeling dumbbell press

WOD:
5 rounds for time
7 Thrusters
50ft bear crawl

Scaled: 95/65
Masters: 115/80
RX: 115/80

Intent- No room to hide in this wod, set an unsustainable pace!

Gymnastics Extra Credit:
3 Rounds
400m run
5 wall walks

SWEAT:
“Bedrock”
EMOM – 4 rounds
:30 Bike
Rest 1 min
Tabata Ball Slams
Tabata Squats
Rest 1 min
EMOM – 4 rounds
:30 Row
Rest 1 min
Tabata Plank

Intent: Going hard today. Plank should be a doozy at the end.