East, Thursday, 10/04/2018

CROSSFIT

*Base Week

Strength / Mobility

3 Rounds

1 Rig to Wall D&Bs SA OH Carry L
1 Rig to Wall D&Bs SA OH Carry R
5 SA KB Bent Over Row L
5 SA KB Bent Over Row L
:10 Arch Hold

Metcon

16 Minute EMOM
:50 / :10

1. SA Ring Rows
2. Dbl SA Tater*
3. Bird Dogs / Dead Bugs**
4. Rest

COMPETITOR

-Rest-

LEANX

7 Min Movement Flow

10 90/90 Hip Transitions
10 SL Glute Bridges/Side
10 SL Raises
10 Hollow Body Rocks
10 Supermans
10 Heel Drops
5 Push ups to downdog

-then-

90 sec on; 30 sec off x 5 sets

30 Sec Hollowbody Hold
ME Ring Row

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