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CrossFit 9/17/2018

16
Sep

CrossFit 9/17/2018

Gymnastics Warm Up:
2 rounds
20 Second side plank (each side)
10 Pike Push Up
10 Lateral Box Step Up (preferably to a high box – unweighted)
10 Band Pull Aparts

Central Nervous System Prep:
3 rounds
10 Wall Balls
10 Box Jumps

Strength:
E(2)MOM x 4
4 Front squat @7111

WOD:
9 Minute AMRAP
12 Thrusters
15 Russian KB Swings
18 Ab Mat Sit Ups

Body- Wall Ball 14/10 – 35/25
Scale- 65/45 – 35/25
Masters- 95/65 – 55/35
RX- 95/65 – 55/35

Intent: Pick weights that will challenge you but let you constantly move, this workout should hurt!

RXtra Credit:
3 rounds
8 Strict Toes to Bar
12 Single Arm Russian KB Swings (ea arm)
8 Strict Ring Dip (scale to box dip)