East, Friday, 04/20/2018

CROSSFIT
**base week**

Strength:

Tempo RDL
3×10
(4s ecc)
*Across. Leave 2-3 reps in tank
-ss w-
Farmer Carry
3x100m

Metcon:

For time:
4 Rounds

10 Box Jump w/Step Down
10 Goblet Squat 53, 35
15 TK Med Ball Slams 14,10
20 Med Ball Russian Twists

*10 Minute Cap

COMPETITORS

3 Rounds:
10 Single Leg Good Mornings (per side)
10 Hamstring Curls
10 TK Banded Hip Ext

*For good mornings – Toe on wall, only 6″ off ground. Push through the wall and keep hips square. Hold a light KB on the chest w/ both hands instead of DB in one hand like in the video.

LEANX

25 Min EMOM:

Min 1: 12 KB Walking Lunges (Heavy)
Min 2: 100m Run
Min 3: 20 V-Ups
Min 4: 200m Run
Min 5: REST