East, Tuesday, 01.22.2019
CROSSFIT
*Base Week
CROSSFIT
Partner Metcon
Partner WOD
10 Minute AMRAP x 2
Rest 3 Minutes Between
20 Pull Up
40 SA FR KB Lunge 35, 26
60 SA KB SDHP 35, 26
80 Alt. V Up
E2MOM 15 Air Squats together
RX+ OH KB Lunge, Chest to Bar, V Up
COMPETITOR / EXTRA STRENGTH
Handstand Walking Skill
10 x Kartwheels
*useful drill for learning how to bail from a HS walk, no matter how bad they are
Wall Walk Ups
5 x 2 w/ 5 sec hold at the top
*find a hollow body position, core should be tight, pressing into the floor, legs straight, and no arch in the back
Kick Up Drill v1
5 x 6
*This drill is about consistency and position:
– not kicking too hard or too soft
– keeping you lead leg straight, & back flat
LEANX
2 Rounds:
20 Single Unders
10 Rockbacks
10 Blackburns
10 Scorpians
3 Burpees
-then-
1 Round every 5 Min x 3
50 Double Unders
30 Goblet Squats (53, 35)
15 Burpees
-then-
1 Round every 4 Min x 3
40 Quick Mountain Climbers
30 RKBS (53, 35)
15 DB Push Press (25, 15)
-then-
3 Rounds:
10 Birddogs
1 Rig to Wall Bear Crawl