East, Friday, 01.25.2019
CROSSFIT
*Base Week
CROSSFIT
Strength
Clean
5 x 2
*building
Metcon
Tabata Madness
Lateral Box Step Up
HRPU
Row
*score lowest round of each movement added together
COMPETITOR / EXTRA STRENGTH
4 sets (Superset)
10 Bicep Curls
10 Skull Crushers
ME Close Grip Bench Press
*no rest in between, use the same weight
3 sets
8 Bent Over Rows
12 Face Pulls w/ Pulley
LEANX
2 Rounds:
10 Quick Mountain Climbers
10 Rockbacks
10 Hip Rockers
10 Mountain Climbers
10 Bird Dogs
-then-
9 Min EMOM:
1. DB Renegade Row into Reverse Lunge
2. DB Pulse Squats
3. DB Floor Press
-then-
For Time:
10-1 Burpees
20-2 Jumping Lunges
-then-
5 Min Partner Relay:
5 Double KB Deadlifts
1 Rig to wall D&B Farmers carry HAP
BOX NEWS