East, Thursday, 12/13/2018

CROSSFIT

*Performance Week

Strength

3 Rounds not for time:

5 KB High Pull per side
10 Tempo KB Good Morning*
15 Curl Up

Metcon

12 Minute AMRAP

5 Banded Pull Up
10 Walking Push Up
20 SA FR Squat (10L / 10R)
40 Banded Step Over

COMPETITOR / EXTRA STRENGTH

-rest-

LEANX

2 Rounds:
10 Alt. Plate Shuffles
10 Lateral Plate Hops
10 Leg Sweeps
10 Sec Pigeon Stretch/Side
10 Sec Down Dog Hold

-then-

90 sec on; 30 sec off x 4 rounds:
3 Burpees to Plate
4 Plate DL
5 Plate GTOH
6 Plate OH Lunges

-then-

Finisher:
5 Min Ascending Ladder
2 Hollow Body Rocks
2 V-ups
2 Tuck Ups
2 Straight Leg Sit ups

*Reps increase by 2 each round

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