East, Wednesday, 10/10/2018
CROSSFIT
Gymnastics Skill
HSPU
10 minutes to Complete 3 times:
Negative + Kipping
(4 + 8) x 1
*after each set :30 hollow body rock
WOD
12 Minute E2MOM
Minute 1 – 8 Toe to Bar then Max Effort DUs in remaining time
Minute 2 – Rest
COMPETITOR
Pistol Progressions
2 Rounds:
10 Bird Dogs (5/side)
10 Side Plank With Rotation (5/side)
10 Shin Boxes (5/side)
10 Single Leg Squat (opposite foot stretched behind)
Single Leg Box Squat
3×4 / side
*Counterbalance & Tempo (3s down, 3s pause, 3s up)
LEANX
8 Min Movement Flow
8 Supine Rolls
8 Bent Knee Rocks
8 Rollbacks
8 Scorpians
8 Heel Drops
8 Toe Touches
8 Chalk Angels
-then-
30 Min AMRAP with Partner:
2000m Row
100 Box Step Ups
800m Run
80 Burpees
2000m Row
100 Bodyweight Russian Twists/Side
BOX NEWS