CROSSFIT
*Performance Week
Core
3 Rounds:
20s Side Plank (L)
20s Side Plank (R)
20s Plank
1min Rest
Metcon
W/ a Partner
For Time:
2000m Row
40 Deadlifts (135, 95)
80 Sit-ups
1000m Row
30 Deadlifts
60 Sit-ups
500m Row
20 Deadlifts
40 Sit-ups
COMPETITION
A. 4 Rounds:
Min 1: SL Drops 5/side
Min 2: 20s Pogo Jumps
Min 3: 30s Hollow Rock
Min 4: 30s Handstand Hold
Min 5: Rest
LEANX
A. 3 Rounds:
15 Jumping Jacks
10 SL Glute Bridges/Leg
5 SA KB Press/Arm
3 T-Push ups/Side
B. 9 Min EMOM:
1. Alternating DB Press
2. Barbell Bent Over Row
3. Reverse Lunges
C. 15 Min EMOM:
1. Alt. Med Ball Slams
2. Med Ball Box Step Ups
3. Med Ball Russian Twists
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