East, Wednesday, 10/10/2018

CROSSFIT

*Load Week

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