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CrossFit 9/8/2018

7
Sep

CrossFit 9/8/2018

Gymnastics Warm Up:
2 rounds
30 Second banded hamstring stretch
20 Sit Ups
10 lunge steps

Central Nervous System Prep:
3 rounds
10 Russian KB Swings
20 Second Side Plank (each Side)

PARTNER WOD:
30 Minute AMRAP: Teams of 3
Bike 60 cal
60 Box Jumps 24/20”
60 Sit Ups
60 Lunge Steps (w/ Wall Ball)
60 Wall Balls
60 Burpees

Scaled: 14/10 – step up
Masters: 20/14
RX: 20/14

Intent: Break the reps up as you wish, have fun and enjoy the WOD.

RXtra Credit:
3 sets
15 Dumbell Z press
10 Strict hanging leg raises

Sweat Class
“Freakin weekend”
Warm up: In a 5 minute window
Beginner – 30 lunges (each leg)
Advanced – 40 lunges (each leg)
Rest 1:00
EMOM x 10 minutes
Bike 0:40
Rest 1:00
Alt. EMOM x 10 minutes (not working longer than :40)
10 jumping pull-up/ 8 burpee