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

 

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