CALL OR TEXT: (918) 973-3348

CrossFit 9/26/2018

25
Sep

CrossFit 9/26/2018

Gymnastics Warm Up:
3 rounds
5 KB windmills (each side)
20 Second Side plank (each side)
10 Walking Lunges (ea leg)

Central Nervous System Prep:
2 rounds for quality
10 Heavy Russian KB Swings
20 Second L Hang
10 Heavy Russian KB Swings (yes 2 sets per round…)
10 Squat Jumps

WOD:
Teams of 3 – 1 Trip Through Each Station
E(10)MOM
Station A: Sled Sprints – in 15 Minute window – Each member must do 5 down and back sleds
Station B: Farmer Carry – In 5 minute window – Each member must do 4 – 50ft HEAVY farmer carries.
REST 5 MIN BETWEEN B & C
Station C: Stone to shoulder – in 5 minute window- Each member must do 15 DBall or Stone to shoulder

Body: 105/70 sled – 55/35 (ea. hand) – 30 reps of 45lb plate ground to overhead
Scaled: 140/105 sled – 70/55 (ea. hand) – 80/60
Masters: 210/170 – 100/70 (ea. hand) – 100/80
RX: 245/210 – 150/100 (ea. hand) – 100/80

Intent- Sled weight should be light enough you can sprint with but be gassed between efforts. Challenge yourself on the carries and stones.

RXtra Credit:
3 Rounds
30 banded good mornings
5 reps of 10 Second Handstand hold to kipping press out