East, Friday, 11/09/2018
CROSSFIT
*Load Week
Core Series
3 Rounds
5 Supine Toe Touch to Rig
10 TK Pallof Press per side
WOD
16 Minute AMRAP
10 HRPU
20 Goblet Squat 53, 35
30 Sit Ups
50 DUs
100m Suitcase Carry L
100m Suitcase Carry R
COMPETITOR / STRENGTH
Accessory Strength
3 Rounds of:
20 Glute Bridge Marches
5 Glute Ham Raise ISO
10 Feet Together / Heels Elevated Squat
*5s Pause in forward position on GHR ISO
-then-
3 Rounds of:
10 SL Goblet Squat to Bench / leg
10 Weighted Hip Thrusts
15-20 Hamstring Roll-Outs
LEANX
5 Mins; 5 reps of each
Walkouts
Mountain Climbers
Down Dog Alt Toe Touches
Pigeon Stretch
-then-
8 Min AMRAP
10 DB Clean and Press
20 Box Step Up
30 Shoulder Taps
-then-
7 Min AMRAP
10 DB Step Ups
20 Plank Rows
30 Double Unders
-then-
6 Min AMRAP:
10 Box Push Ups
20 Box Jump
30 DB Russian Twists
BOX NEWS: