East, Friday, 10/12/2018
CROSSFIT
Mental Toughness Metcon
For time:
1200m Run
400m Suitcase Carry 53, 35 – switch as needed
50 Wall Balls
30 V Ups
*20 Minute Cap
COMPETITOR
Muscle-Up Progressions
Strict Musce-Ups
9min EMOM:
1-2 Strict Muscle–ups
-or-
3 Rounds of:
Min 1: 5-7 False Grip Ring Pull-ups
Min 2: 5-7 Ring Dips
Min 3: 5-7 Table Tops
LEANX
7 Min Movement Flow
10 Blackburns
10 Alternating Swimmers
10 Scorpians
10 Heel Drops/Leg
10 Knee to Chest with Kick up
10 Sec Pigeon Stretch
10 Ankle bounces
-then-
12 Min AMRAP:
5 Pull Ups
100m Run
10 RKBS (53, 35)
100m Run
15 Sit ups
-then-
Cash Out for time:
with partner
15 Tire Flips
30 Tire Jumps (each person)
15 Tire Flips