East, Thursday, 10/04/2018
CROSSFIT
Strength / Mobility
3 Rounds
1 Rig to Wall D&Bs SA OH Carry L
1 Rig to Wall D&Bs SA OH Carry R
5 SA KB Bent Over Row L
5 SA KB Bent Over Row L
:10 Arch Hold
Metcon
16 Minute EMOM
:50 / :10
1. SA Ring Rows
2. Dbl SA Tater*
3. Bird Dogs / Dead Bugs**
4. Rest
COMPETITOR
-Rest-
LEANX
7 Min Movement Flow
10 90/90 Hip Transitions
10 SL Glute Bridges/Side
10 SL Raises
10 Hollow Body Rocks
10 Supermans
10 Heel Drops
5 Push ups to downdog
-then-
90 sec on; 30 sec off x 5 sets
30 Sec Hollowbody Hold
ME Ring Row
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