CROSSFIT
*Load Week
Skill
Tabata
Hollow Body Rocks
Metcon
w/ a Partner
5 Minute ME
Row for Meters
-then-
8 Minute Partner Relay
10 KB Hang P. Clean (5L/5R)
10 V Up
-then-
5 Minute ME
Row for Meters
**score is both total meters, then rounds and reps
COMPETITION
4 Rounds:
Min 1: SL Drops 5/side
Min 2: 20s Pogo Jumps
Min 3: 30s Hollow Rock
Min 4: 30s Handstand Hold
Min 5: Rest
LEANX
3 Rounds:
15 Jumping Jacks
10 SL Glute Bridges/Leg
5 SA KB Press/Arm
3 T-Push ups/Side
-then-
9 Min EMOM:
1. Alternating DB Press
2. Barbell Bent Over Row
3. Reverse Lunges
-then-
15 Min EMOM:
1. Alt. Med Ball Slams
2. Med Ball Box Step Ups
3. Med Ball Russian Twists
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