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CrossFit 9/12/2018

11
Sep

CrossFit 9/12/2018

Gymnastics Warm Up:
3 rounds
5-8 Strict Toe 2 Bar
3-5 Strict Ring Dip
30 Second Plank
10 Weighted Glute Bridges

Scale-
8 Hanging leg raise
8 Box Dips (Scale with 2 Max Box Dip Holds)
30 Second Plank
10 Weighted Glute Bridges

Central Nervous System Prep:
3 rounds for quality
50ft Bear Crawl
10 Single Arm Russian KB Swings (ea arm)

WOD:
Teams of 3 Rounds at Each Station
E(10)MOM
Station 1: Sled Sprints – in 12 Minute window – Each member must do 5 down and back sleds
Station 2: 800m carry – in 12 Minute window – team of 3 walk 800m taking turns carrying KB’s as they see fit
Station 3: 180 Ball slams – in 12 Minute window – team of 3 can break up up however they wish

Body: 105/70 sled – 35/25 per hand carry
Scaled: 140/105 sled – 55/35 per hand
Masters: 210/170 – 70/55 per hand
RX: 245/210 – 70/55 per hand

Intent- Sled weight should be light enough you can sprint with but be gassed between efforts. Problem solve and find the best way to carry your KB’s on the walk. Walk fast. It takes about 10 minutes to walk half a mile (800Meters)

RXtra Credit:
3 Rounds
30 Hollow Hold
10 plank Shoulder Taps (each side)
10 Free Handstand Kick Ups