East, Tuesday, 09/18/2018
CROSSFIT
Metcon
3 Rounds
:45 ME / :15 Transition at each station
1. Dbl DB Clean 50, 35
2. Battle Ropes
3. Box Step Over – Knee Height
4. Double Unders
5. Cal Row
6. Rest
COMPETITOR
Muscle-Up Progressions + Accessory
MU Prog + Accessory
4 Rounds:
10 False Grip Supine Ring Rows
30s Ring Support Hold
10 Ring Push-ups
*Feet on box for Supine RR. Focus on externally rotating fists and pulling shoulder away from ears at the top of your ring push-ups
-then-
3 Rounds:
Min 1: 30sec DB Bicep Curls
Min 2: 30sec Banded Lat Pull-downs
Min 3: 30sec Bodyweight Tricep Ext”
LEANX
2 Rounds:
Blackburns
Scorpions
Child’s Pose with Rotation
Push Up to Down Dog
Leg Sweeps
Jumping Jacks
-then-
Strength
DB Shoulder Complex
Complete 4 Sets in 8 Mins
10 DB Floor Press
10 DB Flyes
10 DB Skullcrushers
-then-
10 Min Ladder
2 RKBS (53, 35)
2 V-Ups
2 HRPU
-10 Supermans after each round-
-then-
Finisher:
3 Min EMOM:
30 Sec Bent Knee Hollow Body Hold
30 Sec Hanging Knee Raises