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CrossFit 6/8/2018

7
Jun

CrossFit 6/8/2018

Gymnastics Warm Up:
3 rounds for quality
30 Second Active Hang
5 Inch Worm
12 Samson Lunge (total)
30 Second Pigeon pose (each side)

Central Nervous System Prep:
2 rounds
15 Banded Good Mornings
10 Bird dogs
15 goblet squats

Strength:
E(2nd)MOM x 4 rounds
Romanian Deadlift – 8 reps @2010 tempo
Super Set:
Bent Over Barbell Row – 8 Reps @2010
Sets across, weight should be challenging but there should never be a failed rep.

WOD:
5 Rounds for Time
10 Power Snatch
10 Box Jump Over

Scaled: 75/55 – 24/20 step
Masters: 95/65 – 24/20
RX: 95/65 – 24/20

Intent: This is a sprint, scale so that you should never stop moving.

Gymnasty Extra Credit:
3 rounds
10 Foot Elevated ring row
10 ring y raises
10 Dual Front Rack KB Squats

Sweat Class
Warm Up:
2 rounds
20 Squats
10 Pushups
5 burpees

WOD:
EMOM 20
Min 1- 30 second row
Min 2- 10 Ball Slam
Min 3- 10 Dumbbell press
Min 4- 20 Plank Shoulder taps