East, Thursday, 01.17.19

CROSSFIT

*Deload Week

CROSSFIT

Metcon

16 Minute AMRAP

10 Ring Rows
15 RKBS
20 Alt Forearm Plank Reach
30 Lat Hops Over Plate
40 Band Step Overs

COMPETITOR / EXTRA STRENGTH

-rest-

LEANX

2 Rounds:
10 Birddogs
10 Cat Camels
10 Hip Rockers
10 Plank with Kick up
10 Glute Bridges
10 Deadbugs

-then-

10 Min AMRAP w/ Partner:
500m Row
40 Lateral Med Ball Throws to Partner
30 Med Ball Plank Rolls to Partner

-Rest 3 Mins-

10 Min AMRAP w/Partner:
500m Row
40 Med Ball Squat to Chest pass
30 Med Ball Sit ups to your partner