East, Thursday, 01/10/2019
CROSSFIT
*Performance Week
CROSSFIT
Metcon
20 Minute Partner WOD
P1.
Row for Meters
—–
P2.
3 Rig to Wall D&Bs
10 Push Ups
10 SA RKBS L
10 SA RKBS R
—–
-switch-
—–
P1&2 Together
30 Alt Medball Standing Lat Toss L
30 Alt Medball Standing Lat Toss R
COMPETITOR / EXTRA STRENGTH
-rest-
LEANX
3 Rounds:
10 Jumping Jacks
10 Speed Skaters
10 Scorpions
10 Chalk Angels
10 Supine Rolls
-then-
9 Mins to complete 3 sets:
ME Set of unbroken Strict Pull ups
RIGHT INTO
ME Set unbroken Push ups
-rest 1 min between sets-
-then-
20 sec on; 10 off x 16 rounds:
1. Speed Skaters
2. Thrusters (45,35)
-then-
3 Min EMOM:
30 Sec Quick Mtn Climbers
30 Sec Superman Hold
BOX NEWS
- Specialty Class 1.10 @ 5:30pm w/Coach Gabby
- CrossFit Open Begins 2.21