East, Wednesday, 03/28/2018

CROSSFIT

*Maintenance / Performance Week

Skill/Strength:

12 Minutes to complete
3 Rounds:

10 Supine Ring Row
10 Tempo Bench
1 Minute Elbow Bridge

*Across. 3s neg, 2s iso on RR & Bench

Metcon:

8 Minute AMRAP

2, 4, 6, 8, 10 etc

Plate GTOH 45, 25
Burpees to Plate

COMPETITOR

Incline DB Bench
3×10, across, light

3 Rounds of:

30s Banded Tricep Press Down
10 Bicep Curls (EZ Bar)
25 Behind Back Wrist Curls

LEANX

12 Min Alt EMOM:

1. 12-15 SA KB Press/Side
2. 12-15 Ring Rows
3. 20 Banded Monster Walks (10/side)

-then-

12 Min EMOM:

1. 10 KB Squat Jumps
2. ME KB Toe Taps
3. 20 Goblet Reverse Lunges (10/side)
4. ME RKBS

-then-

3 Min EMOM:

30 Sec Shoulder Taps
30 Sec Forearm to Palm Planks