East, Thursday, 11/15/2018

CROSSFIT

*Performance Week

Bring a Friend Day!

Metcon

2 Rounds
:30 Right Hand OH DB/KB Walk
:30 Left Hand OH DB/KB Walk
1:00 Rest
:30 RH KB FR Walk
:30 LH KB FR Walk
1:00 Rest
1:00 DB/KB Farmers Carry
1:00 Rest

-then-

8 Minute Partner EMOM x 2
P1 :30 then P2 :30

1. Air Squats
2. Medball Slams
3. Reverse Lunges
4. Russian Twists
– 2 Minutes rest –

COMPETITOR / STRENGTH

Rest

LEANX

A. 5 Mins; 5 Reps Each
Blackburns
Alt. Swimmers
T’s and Y’s
Scorpions

B. Tabata Speed Skaters
-1 Min-
Tabata Burpees
-1 Min-
Tabata KB Taters
-1 Min –
Tabata Lateral Hops over KB

C. 4 Sets:
20 Hollow Body Scissor Kicks
20 Hollow Body Rocks