East, Tuesday, 09/18/2018

CROSSFIT

Metcon

3 Rounds
:45 ME / :15 Transition at each station

1. Dbl DB Clean 50, 35
2. Battle Ropes
3. Box Step Over – Knee Height
4. Double Unders
5. Cal Row
6. Rest

COMPETITOR

Muscle-Up Progressions + Accessory
MU Prog + Accessory

4 Rounds:

10 False Grip Supine Ring Rows
30s Ring Support Hold
10 Ring Push-ups
*Feet on box for Supine RR. Focus on externally rotating fists and pulling shoulder away from ears at the top of your ring push-ups

-then-

3 Rounds:

Min 1: 30sec DB Bicep Curls
Min 2: 30sec Banded Lat Pull-downs
Min 3: 30sec Bodyweight Tricep Ext”

LEANX

2 Rounds:

Blackburns
Scorpions
Child’s Pose with Rotation
Push Up to Down Dog
Leg Sweeps
Jumping Jacks

-then-

Strength
DB Shoulder Complex
Complete 4 Sets in 8 Mins

10 DB Floor Press
10 DB Flyes
10 DB Skullcrushers

-then-

10 Min Ladder

2 RKBS (53, 35)
2 V-Ups
2 HRPU
-10 Supermans after each round-

-then-

Finisher:
3 Min EMOM:

30 Sec Bent Knee Hollow Body Hold
30 Sec Hanging Knee Raises