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CrossFit 9/22/2018

21
Sep

CrossFit 9/22/2018

Gymnastics Warm Up:
2 rounds
30 Second banded hamstring stretch
10 Bird dogs
10 Inch worms

Central Nervous System Prep:
3 rounds
10 Wall Balls
10 Glute bridges
10 Fire hydrants (each side)

Strength:
E(2nd)MOM – 4 Sets
10 Goodmorning @2020

PARTNER WOD:
18 Min AMRAP
200m run (together)
30 Wall Balls
15 Burpees (together)
30/20 Cal Bike (Coed Team combine 25 cal)

Body: 14/10 – Push Ups for burpees
Scaled: 14/10
Masters: 20/14
RX: 20/14

Intent: Break the reps up early before you get tired.

RXtra Credit:
3 sets
8 Single leg toe 2 bar (total)
30 Second Crab bridge hold