CROSSFIT
*Maintenance / Performance Week
Skill/Strength:
Tabata, alt:
A: Bent Knee Rocks
B: Arch Hold
Metcon:
16 Minute AMRAP
10 Ring Row
15 KB DL 53, 35
20 Alt Rev Lunge
40 Double Under
*5 Plank Up Down E2MOM
COMPETITORS
3 Rounds, rest as needed between movements:
30s Handstand Hold
30s Supinated Grip Hang
30s Ring Support Holds
30s Table Tops
*Toes together. Reach! Squeeze from your toes down to your hands on HS holds. Relax and let spine lengthen on supinated (underhand) grip hangs from rig. Shoulders out of ears. Palms corkscrewed out on support holds.
LEANX
For Time:
100 Sit ups
90 Double Unders
800m Run
70 Lateral Plate Hops
60 Plate Russian Twists
50 Alternating Plate Shuffles
400m Run
30 Back Extensions
20 Plate Push Press
100m Run
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