East, Thursday, 10/11/2018

CROSSFIT

*Load Week

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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