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CrossFit 9/11/2018

10
Sep

CrossFit 9/11/2018

Gymnastic warm up:
2 rounds for quality
10 Bootstrappers
20 Sit Ups
30 Second Banded Hamstring Stretch

Gymnastic Warm Up:
7 Minutes for quality
30 Second hollow hold
30 second arch hold
20 Second Dip Tuck Support
10 Push Ups
10 Reverse Burpees

Strength:
E(3)MOM- 3 Sets
8 Strict Press
Superset
8 Bent Over Rows @2020

WOD:
8 Minute AMRAP
Buy in: 200m run
8 Push Press
8 Lateral Bar Burpees
8 Chest 2 Bar Pull Ups

Rest 4 Min x2

Body- 45/35 – Push Ups for Burpees – Ring Rows
Scaled: 75/55 – Ring Row
Masters: 115/75 – Pull Ups
RX: 115/75

Intent: Should get the same score both rounds. 4 Minute will be plenty of time to recover so push the pace.

RXtra Credit:
4 Sets
15 Second chin over bar hold
5 strict toe 2 bar – Scale with chest to ring hold and hanging knee raise