East, Friday, 10/05/2018

CROSSFIT

*Base Week

Gymnastics Skill/Strength

Gymnastics T2B
10 Minutes to Complete 3 set

Strict Curl Up + Kipping T2B
(3 + 8 – 10) x 1
*after each set 5 KB Windmills per side

Metcon

Alternating Double Tabata
4 Rounds of:

Plate Ground to OH
:20 / :10 / :20 / :10
SL Sit Ups
:20 / :10 / :20 / :10

COMPETITOR

Muscle-Up Progressions
3 Rounds:

Min 1: 10 Scorpions (alt)
Min 2: 10 Table Tops
Min 3: 8-10 Ring Dips
Min 4: 6-8 False Grip Pull-ups
Min 5: Rest

LEANX

10 Min Movement Flow

10 Supine Hip Circles
10 Tabletops
10 Elevated Rolls
10 Heel Drops
10 Sec Pigeon Stretch/Side
10 Rockbacks
10 Hip Rockers to Mountain climber
10 Sec Seal Pose

-then-

30-20-10

Double Unders
RKBS

-then-

30-20-10

Tuck Ups
HRPUs

-then-

30-20-10

Quick Mountain Climbers
Renegade Rows

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