East, Saturday, 12/22/2018

CROSSFIT

*Deload Week 

Metcon

20 Minute Partner Relay

3 Rig to Wall Sprints
8 DB C&J 50, 35 4L/4R
15/10 Cal Row

COMPETITOR / EXTRA STRENGTH

Adaptive athlete wod
For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3
Seated muscle snatch
arm only cal row

LEANX

3 Rounds:
20 Line hops (fwd/bwd + Side to side)
10 Bent Knee rocks
10 Supine Rolls
10 Supine Hip Circles
10 Lateral Openers

-then-

For Time:
100 Quick Mountain Climbers
90 Flutter Kicks
80 Shoulder Taps
70 Alt. V-Ups
60 Plank Rows (35/25)
50 Burpees Over KB
40 KB Goblet Squats
30 KB Snatches
20 KB Lunges
10 KB Thruster L
10 KB Thruster R