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CrossFit 9/18/2018

17
Sep

CrossFit 9/18/2018

Gymnastic Warm Up:
8 Minutes for quality gymnastics play
25ft bear crawl
2 Wall walk
25ft crab walk backwards
10 Single Arm Russian KB Swings (ea arm)

Strength:
E(2)MOM- 4 Sets
8 Bench Press
Superset
10 Single Arm dumbbell upright row (each arm)

WOD:
4 rounds for time
60 Double Unders
10 Ring Dips
15 Pull Ups

Body- 90 Singles- 10 Push Ups – 15 Russian KB Swings for Pull Ups
Scaled: 90 Singles – 20 Push Ups – 15 Russian KB Swings for Pull Ups
Masters: As written
RX: As written

Intent: Struggle through the dips and pull ups but don’t let yourself get stopped

RXtra Credit:
4 Sets
4 Skin the Cat (scale with candlesticks to rig)
8 Goblet Cossack Squats (ea leg)