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CrossFit 9/7/2018

6
Sep

CrossFit 9/7/2018

Gymnastics Warm Up:
2 rounds for quality
10 Samson stretch with Lunge (total)
10 Bootstrappers
20 Bottom of Squat hold
10 T spine rotations

Central Nervous System Prep:
3 rounds – with an empty barbell
10 overhead squat @1311
30 Second Plank

Strength:
E(2nd)MOM x 3 rounds
8 Snatch Balance (light light light)

WOD:
7 Rounds
10 Deadlift
10 Hand Release Push Ups

Scaled: 115/75
Masters: 135/95
RX: 135/95

Intent: Pick a smart weight you will go unbroken with for all rounds.

RXxtra Credit:
3 sets
30 Second Hollow Hold
30 Second Arch Hold
30 Second Headstand Hold
30 Second bottom of push up hold

Cool Down: All the static stretching.

Sweat Class
“No days off”
Warm up: In a 5 minute window
Beginner – 25 box jumps
Advanced – 40 box jumps
Rest 1:00
EMOM x 8 minutes
Jump rope 0:30 (sub bike)
Rest 1:00
Alt. EMOM x 8 minutes
10 wall balls / 12 sit-ups