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