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CrossFit 9/24/2018

23
Sep

CrossFit 9/24/2018

Gymnastics Warm Up:
2 rounds
10 Cossack Squats (5 ea leg)
10 Scap Push Up
10 Deck Squats
30 Second Banded hamstring stretch (ea leg)

Central Nervous System Prep:
2 rounds
10 KB Sumo deadlift high pull
10 Goblet Squats
5 Jump from knee (scale with squat jumps)

Strength:
E(2)MOM x 4
3 Front squat @1511

WOD:
5 Rounds For Time
10 Box Jump
15 Deadlift
20 Wall Ball

Body- 14/10 – Sumo deadlift high pull – Step Up
Scale- 14/10 – 95/65 – Step Up
Masters- 135/95 – 24/20
RX- 135/95 – 24/20

Intent: This should be a sprint! Embrace the pain and make this hurt.

RXtra Credit:
4 rounds
5 Bar tuck to invert – scale with 8 Hanging leg raises
20 Russian Twists
8 Dumbbell Push Press @4111