East, Friday, 01/11/2019
CROSSFIT
*Performance Week
CROSSFIT
Strength
18 Minutes to Complete:
Sumo Deadlift
5 x 3 across @
85 – 90% of 1RM
Metcon
w/Partner
10 Alt Rounds
3 Rig to Wall FR Carry AHAP
COMPETITOR / EXTRA STRENGTH
4 sets
8-12 Statrioary Dip Set
16 alt DB Bicep Curls
-then-
3 sets
12 Face Pulls w/ Pulley
10 Bent over Barbell Rows
-then-
2 Sets
10 SA DB High Pull (Each Side)
*light weight
LEANX
3 Rounds:
30 Single Unders
10 Heel Drops
10 Supine Hip Circles
10 Tabletops
10 Rockbacks
-then-
3 Rounds:
30 Sec DB Glute Bridges
30 Sec DB RDLs
30 Sec DB OH Tricep Extensions
30 Sec DB Bicep Curls
-then-
20 Min EMOM:
1. Cal Row
2. Alt Med Ball Slams (20,14)
3. Double Unders
4. Ring Rows