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CrossFit 9/29/2018

28
Sep

CrossFit 9/29/2018

Gymnastics Warm Up:
2 rounds
30 Second Hollow Hold
30 Second Arch hold
30 Second Deadbug hold
5 inch worms

Central Nervous System Prep:
2 rounds
12 Single Arm Russian KB Swings (each arm)
50ft Single Arm KB Front Rack Carry (each arm)

Strength:
E(2nd)MOM – 4 Sets
5 Deadlift @2020
Superset
30 Second Plank

PARTNER WOD:
20 Min AMRAP
400m run together
40 Ball Slams
40 Box Jump
40ft walking lunge together

Body: 200m run – Box Step Up
Scaled: Box Step Up
Masters: 24/20
RX: 24/20

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

RXtra Credit:
3 sets each arm
8 Single arm Dumbbell Push Press @3111
8 Single arm dumbbell upright row
8 Single arm Bicep Curl to arnold press