East, Tuesday, 01.15.2019

CROSSFIT

*Deload Week

CROSSFIT

Metcon

w/Partner
10 Relay Rounds of:

5 Pull Up
8 Burpee
-upon completion of all 10 alternating rounds immediately into-
3000m Row

RX + 8 Chest to Bar
10 Target Burpees

25 Minute Cap

COMPETITOR / EXTRA STRENGTH

1 Max Effort set of strict Pull Ups

then

4 sets
10 Feet Elevated Ring Rows
10 Scap pull ups
20 band Pull aparts

LEANX

2 Rounds:
20 Single Unders
10 Supine Hip Circles
10 Bent Knee Rocks
10 Windshield Wipers
10 Hip Rockers
10 Alt Toe Touches

-then-

8 Min EMOM:
1. 10 Banded Lateral Monster Walks/Side
2. Pistol Squats

-then-

4 Sets; 4 mins to complete each set:
15 Box Jumps
25 RKBS (53, 35)
50 Double Unders

-1 minute rest between sets-

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