East, Wednesday, 09/12/2018

CROSSFIT

Gymnastics Skill

Handstand Push Up Complex
10 minutes to Complete 3 times:

Negative + Kipping
(4 + 4) x 1

*after each set :20 hollow body rock

Metcon

5 Rounds for time

5 Ball Facing Burpees
10 Wall Ball

*RX+ 15 Wall Ball
**12 Minute Time Cap

COMPETITOR

LEANX

10 Minute Movement Flow

10 Supine Rolls
10 Bent Knee Rocks
10 Rollbacks
10 Scorpians
10 Heel Drops
10 Toe Touches
10 Chalk Angels

-then-

Every 2 Mins for 3 Sets:

100m Sprint
15-25 Unbroken RKBS (53, 35)

-then-

2 Min AMRAP x 4

10 Box Jump Overs then ME set of Wall Balls
-1 Min Rest b/t sets-

-then-

2 Min AMRAP x 4

10 T2B then ME DB Power Cleans
-1 Min Rest b/t sets-

BOX NEWS

• Specialty Class at 530pm – Rope Climbs and Pistols – We have Rope Climbs in Fridays Team Workout so you wont want to miss this Specialty Class!!
• Park WODs September 16th