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CrossFit 9/10/2018

9
Sep

CrossFit 9/10/2018

Gymnastics Warm Up:
2 rounds
30 second plank
10 cossack squats
10 banded face pulls
10 hanging knee raises

Central Nervous System Prep:
3 rounds
10 Goblet Split Squats (Each Side)
5 Deep Squat Jumps
30 Second bottom of squat hold

Strength:
E(2)MOM x 4
4 Front squat @5111

WOD:
4 rounds
50 Double Unders
15 Wall Balls
10 Box Jump 24/20

Rest 1 minute

Body- 75 Single Unders – 14/10 – 10 Lunge steps
Scale- 75 Single Unders – 14/10 – step up
Masters- 20/14
RX- 20/14

Intent: Pick a weight and box height you can go unbroken with. Each round should be a sprint

RXtra Credit:
3 rounds
15-20 perfect kip swings
30 Second tripod hold
10 Strict hanging leg raises