East, Friday, 03/30/2018

CROSSFIT

*Maintenance / Performance Week

Skill/Strength:

12min to complete
3 Rounds:

10 Split Stance RDL (R+L)
100m Suitcase Carry (R)
100m Suitcase Carry (L)

*Across. 3s neg, 2s iso on RDL

Metcon:

10min EMOM:
Odd: KB Complex (L)
Even: KB Complex (R)

*KB Complex = 5 suitcase DL, 5 SA Swings, 5 KB Cleans, 5 Reverse Lunges

COMPETITORS

3 Rounds of:

10 TK Banded Hip Ext
10 Band Pull-Throughs
3x10s GHD Hip Extension Holds

LEANX

7 Min AMRAP:

12-15 V-Ups
12-15 Push ups
12-15 DB RDL’s

-then-

10 Min AMRAP with Partner:

200M Row/Run
Goblet Squats

*Partner 1 rows while partner 2 squats then switch

-then-

Cash out:

Tabata Russian Twists