East, Friday, 09/14/2018

CROSSFIT

Metcon

Teams of 3
2 Minutes Max Effort at each station

Station 1 – Rope Climbs
Station 2 – Assault Bike
Station 3 – Double Unders

– rest 3 minutes –
then repeat

*score is total reps for entire team and all movements

COMPETITOR

MU Prog + Accessory
4 Rounds:

8 False Grip Supine Ring Rows
25s Ring Support Hold
8 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-

2 Rounds:

Min 1: 30sec DB Bicep Curls
Min 2: 30sec Banded Lat Pull-downs
Min 3: 30sec Bodyweight Tricep Ext

LEANX

10 Min Movement Flow

10 Rockbacks
10 Hip Rockers
10 Sec Child’s Pose
10 Windmills
10 Deadbugs
10 Banded Glute Bridges
10 Banded Jane Fonda’s
10 Banded Good Mornings
10 Banded Air Squats

-then-

9 Min EMOM:

1. 10 Banded Clamshells/Leg
2. 10 Banded Kickbacks/Leg
3. 5 DB Reverse Lunges/Leg

-then-

12 Min AMRAP:

200m Run
15 Plate GTOH
10 OH Walking Lunges

-then-

Finisher:
3 Min EMOM:

30 Sec Hollow Body Hold
30 Sec Superman Hold

BOX NEWS

• Park WODs September 16th