East, Friday, 12/14/2018
CROSSFIT
*Performance Week
Skill
Turkish Get Up Series #3
10 Minutes to Complete:
3 Rounds
4 Alt. Turkish Get Up
:20 Supinated Grip Hang
Strength
15 Minites to find a:
5RM Push Press
COMPETITOR / EXTRA STRENGTH
Accessory
3 Rounds
20 alt DB Curls
12 Tricep Extensions on pulley
Accumulate
60 sec chin over rings hold
LEANX
2 Rounds:
2 Rig to Wall Down and Backs
10 Jumping Jacks
10 Bent Knee Rocks
10 Supine Rolls
10 Mod. Windshield Wipers
-then-
2 Rounds:
2 Rig to Wall Down and Backs
10 Jumping Jacks
10 Bent Knee Rocks
10 Supine Rolls
10 Mod. Windshield Wipers
-then-
20 Min AMRAP with Partner:
20 HRPU
40 T2B
60 Double Unders
800m Row
BOX NEWS