East, Tuesday, 04/24/2018

CROSSFIT

*Load Week – Volume, pace, and intensity will increase this week.

Core Strength
6min EMOM:
Odd: 35s Bent Knee Rock
Even: 35s Ring Support Hold

Metcon

For time:
Partner Relay

250m Row
500m Row
1000m Row
500m Row
250m Row

COMPETITION

10min Alt EMOM:
Odd: 8 Pause Pistols (alt – 2 sec pause in the bottom)
Even: 3 Skin The Cats

*Slow and controlled. Ball up and practice positions similar to the video.
Goal is to build foundational strength, connective tissue strength, improve range of motion, and to stimulate your muscles in a different way. All this will help build a stronger and more injury proof shoulder, chest, back, and core.

 

LEANX

A. Complete 1 round every 90 Secs for 3 sets of:
12 SA KB Press/Side
12 Ring Row

B. 10 Min AMRAP:
10 Hops to Plate (45/25)
10 GTOH
10 Lateral Hops over Plate
10 Plate Russian Twists
100m Plate Carry

C. Cash Out: Accumulate 2 Mins in a Weighed Wall Sit

 

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