East, Wednesday, 02.13.2019

*Deload Week

CROSSFIT

Skill

Handstand Walking Skill
Scaled:
3 Rounds
10 Pikes on Box w/ single leg extension
10 Wrist Ups & Downs w/ DB

RX:
3 Rounds
30 sec Handstand Floaters – Back to Wall
10 Wrist Ups & Downs w/ DB

Advanced:
3 Rounds
30 sec Handstand Floaters – Facing Wall
10 Wrist Ups & Downs w/ DB

Metcon

10 Rounds for time:

4 Push Up
8 Wall Ball
12 Medball Russian Twists

*15 minute time cap

COMPETITOR / EXTRA STRENGTH

5 – 3 – 1 -3 – 5
Bench Press

*Example weights:
5 x 135
3 x 185
1 x 205
3 x 190
5 x 145

LEANX

2 Rounds:
30 Jumping Jacks
10 Blackburns
10 Alt. Down Dog Toe Touches
4 Burpees
4 X Push ups

-then-

9 Min EMOM:
1. Banded Tricep Pressdowns
2. Split Stance Pallof Press
3. Banded Good Mornings

-then-

10 Min AMRAP:
5 DB Power Cleans (35, 20)
5 DB Thrusters
5 DB Shoulder to Overhead
*3 DB Burpees EMOM*

-then-

For Time: 20 Bodyweight Cleans