East, Saturday, 09/08/2018

CROSSFIT
*Base Week

Skill
Mini Durante Core
3 Rounds

10 Hollow Body Rocks
10 V-Up
10 Tuck Up
:10 Hollow Hold

-1 minute rest between sets-

BENCHMARK – Helen

For time:
3 Rounds

400m Run
21 AKBS 53,35
12 Pull Ups

*15 Minute Cap

COMPETITORS

Aerobic Conditioning
Track Work
800m Jog Warm-up
5x400m
1min rest between each attempt
800m Jog Cool-down

LEANX

10 Min Movement Flow

20 Sec Bretzle Stretch/Side
10 SL Windmills
10 Prone T’s
10 Mountain Climber with Reach/Side
10 Sec Seal Pose
10 Frog Hops

-then-

Tabata Bike
-Rest 1 Min-
Tabata Burpees
-Rest 1 Min-
Tabata Alternating Plate Shuffles
-Rest 1 Min-
Tabata Quick Mountain Climbers

-then- 

Finisher
30 Tire Flips