East, Thursday, 10/11/2018
CROSSFIT
Strength / Mobility
3 Rounds not for time:
5 Turkish Get Ups – per side
8 DB Lat Raises – per side
10 KB Side Crunch per side
20 Band Step Over
Metcon
3 Rounds
1 Minute at Each Station
1. Walking Lunges
2. Plate Drills
3. Med Ball Slams
4. Assault Bike
COMPETITOR
Rest
LEANX
10 Min Movement Flow
10 Birddogs
10 Cat Camels
10 Hip Rockers
10 Plank with Kick up
10 Glute Bridges
10 Deadbugs
-then-
5 Rounds for Quality
10 DB Weighted Glute Bridges (HEAVY)
10 Banded Clam Shells/Side
10 Lateral Monster Walks/Side
10 DB Deficit Reverse Lunges (5/side)
-then-
For Time:
100 Wall Balls
*10 Walking Lunges EMOM*
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