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