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CrossFit 9/3/2018

2
Sep

CrossFit 9/3/2018

Gymnastics Warm Up:
2 rounds
30 Second Deadbug Hold
25ft panther crawl
10 fire hydrants (each leg)
30 Second crab bridge hold

Central Nervous System Prep:
2 rounds
30 Jumping Jacks
20 Second side plank (each side)
10 Squat Jumps (with purpose. Full extension)

Strength:
E(2)MOM x 3
Back Squat – 12 reps (fast reps. no grinders. light light light!)

WOD:
15 Minute AMRAP
25’ Bear Crawl
15 Burpee Box Jump Overs 24/20”
15 Goblet Squats

Scale- 35/25 – step up
Masters- 55/35
RX- 55/35

Intent: Always be moving, challenge yourself on the goblet squat.

Gymnastics Extra Credit:
4 rounds
10 Half kneeling single arm dumbbell press (each)
30 second hollow hold

Sweat Class
“Monday Mayhem”
Warm up: In a 5 minute window
Beginner – 25 burpees
Advanced- 35 burpees
Rest 1:00
EMOM x 8 Minutes
Bike 0:30
Rest 1:00
Alt. EMOM x 8 Minutes
10 KBS / 10 Lunges

Intent: Full body sweat fest today!!!!