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CrossFit 9/15/2018

14
Sep

CrossFit 9/15/2018

Gymnastics Warm Up:
2 rounds
30 Second banded hamstring stretch
10 Bird dogs
20 Glute Bridges

Central Nervous System Prep:
3 rounds
10 Goblet Split Squats (each leg)
10 KB Goodmornings

Strength:
E(2nd)MOM – 4 Sets
5 Deadlift @3111
Superset
5 Single leg Glute Bridge (each leg)

PARTNER WOD:
18 Minute Partner AMRAP
50 cal bike
200m farmer carry (1 partner carry at a time)
20 Pull Ups
20 Handstand Push Up
100 Double Unders

Body: 35/25 – Ring Row – Push Up – 100 Singles
Scaled: 55/35 – Ring row – Push Up – 150 singles
Masters: 70/55
RX: 70/55

Intent: One person carrying at a time and everything else can be divided between the two of you.

RXtra Credit:
4 sets
5 Kipping chest 2 ring pull up
20 Second Bar L Hang