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CrossFit 9/1/2018

31
Aug

CrossFit 9/1/2018

Gymnastics Warm Up:
2 rounds
30 Second banded hamstring stretch
20 Sit Ups
10 lunge steps

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

Strength:
E(2nd)MOM – 4 Sets
12 Death March Steps (ea Leg)

PARTNER WOD:
18 Minute Partner AMRAP
200m Run (together)
200m Farmer Carry (walk together / one partner carry at a time)
20 Ring Dips
40 Box Jumps 24/20

Scaled: 55/35 (per hand)- push ups
Masters: 70/55 (per hand) – box dips
RX: 70/55 (per hand)

Intent: Run together and everything else can be divided between the two of you.

Sweat Class
“Gainzday”
Warm up: In a 5 minute window
Beginner – 30 jumping Pull ups
Advanced – 40 Jumping Pull ups
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 ring rows