East, Saturday, 09/16/2018

CROSSFIT

Benchmark w/a Twist

Barbell Baseline

500m Row
40 Front Rack Lunge 45, 35
30 Sit Up
20 Push Press 45, 35
10 Pull Ups

RX+ 75, 55

COMPETITOR

Aerobic Conditioning

3mile Run
-or-
10mile Bike
*Conversational pace for both. Try breathing only through the nose if you want to work on breath control

LEANX

10 Min Movement Flow

10 Rockbacks
10 Hip Rockers
10 Sec Child’s Pose
10 Windmills
10 Deadbugs
10 Banded Glute Bridges
10 Banded Clam Shells
10 Good Mornings
10 Air Squats

-then-

5 Rounds:

400m Run
20 Walking Lunges
10 V-Ups

-then-

Finisher:
3 Min EMOM:

15 Sec Shoulder Taps
15 Sec Push Ups
30 Sec Rest

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