East, Tuesday, 04/03/2018

CROSSFIT

*Deload / Reset Week

Strength

5 Rounds:

:10 Hollow Body Hang
5 Core Swings
5 Kip Swings
3 Pull-ups

Metcon

6 Rounds

:40 ME Cal Row
:20 Rest
:40 ME KB Tater
:20 Rest
:40 ME Sit Ups
:20 Rest

*Score is total reps

COMPETITION / EXTRA STRENGTH / GET SWOLE

3 Rounds, rest as needed between movements:

35s Handstand Hold
35s Supinated Grip Hang
35s Ring Support Holds
35s Table Top (Reps)

*Continuing our progression from last week. Toes together. Reach! Squeeze from your toes down to your hands on HS holds. Relax and let spine lengthen on supinated (underhand) grip hangs from rig. Shoulders out of ears. Palms corkscrewed out on support holds.

LEANX

20 Min AMRAP

5 Strict Pull Ups
10 Goblet Cossack Squats
15 RKBS
20 Goblet Squats

-then-

Tabata: Hollow Body Rocks

BOX NEWS

Mobility Class this Thursday at 5:30pm with Coach Sam. We will be focusing on Ankles and Hips as we move into the next 12 week strength cycle where we will see Lunges, and Back Squats. We will also be testing some mobility on both our Ankles and Hips to see what extra work some of us may need to be doing outside of class to increase of performance.