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CrossFit 9/19/2018

18
Sep

CrossFit 9/19/2018

Gymnastics Warm Up:
3 rounds
8 Strict Pull Up (scale with 8 ring rows @5000)
20 Second Side plank (each side)
12 Lunge Step
12 Hanging leg raise

Central Nervous System Prep:
2 rounds for quality
10 Single Arm Russian KB Swings (ea arm)
10 Goblet Squats (@33X1)

WOD:
Teams of 3 Rounds at Each Station
E(10)MOM
Station 1: Sled Sprints – in 10 Minute window – Each member must do 5 down and back sleds
Station 2: Bike Calories (Sub with Row Calories) – In a 7 minute window, accumulate as many calories on the air bike as possible. Partners can trade out as they need, but must rest the final 3 minutes of the 10 minute block.
Station 3: Max Distance Overhead Plate Carry- in 10 Minute window – team of 3 can break up up however they wish

Body: 105/70 sled – 55/35 – 25/10
Scaled: 140/105 sled – 80/60 – 35/25
Masters: 210/170 – 100/70 – 45/35
RX: 245/210 – 100/70- 45/35

Intent- Sled weight should be light enough you can sprint with but be gassed between efforts. Challenge yourself on the air bike and overhead plate carry.

RXtra Credit:
3 Rounds
10 Single Leg KB RDL
10 Arnold Press @2020