CROSSFIT
*Deload Week*
Gymnastic Skill
15 min of Handstand Push-Up Strength / Skill
Metcon
5 min AMRAP
10 Goblet Reverse Lunges (53, 35)
20 RKBS (53,35#)
COMPETITION
A. *Complete as part of your warm-up*
2 Rounds
10 HK Abducted Rocks w/ KB (Each Side)
2 x 15 sec Standing Hip Flexion iso (Each Side)
5 Goblet Squats w/ 5 sec ecc
B. Snatch Deadlift
5 x 2 @ 90%
C. Snatch Balance
5 x 3
*At a moderate weight, the focus is skill not strength
LEANX
A. With a Partner For Time:
150 Box Jump Overs
*Rotate every 15 reps; while one partner is doing box jump overs, the other partner is doing burpees. Keep track of total burpees. Record in comments
B. For Time:
Rowing Intervals w/ Partner:
10x250m Row
(5 Per Partner)
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