East, Thursday, 08/30/2018

CROSSFIT

*PR Week! (Test week #2 of 2018) – Get to bed early, eat your meat and veggies, and be ready to perform during all class times this week! Overall volume will be slightly lower than a normal week in efforts to perform at maximum intensity during tests. Try to stick to just CrossFit this week if you plan on doing all of PR Week and not adding in an evening LeanX class. 

*Testing Make-Up Day – Coach will take class through a general warm-up and then give guidance on completing any tests you may have missed. If you’ve been to class Mon-Wed, rest today. 

COMPETITION

*No extra competitor work this week. Competitors should put all their effort an intensity into preparing for and executing tests.

LEANX

10 Min Movement Flow

10 Sec Child’s Pose Lat stretch/Side
10 Quadruped Knee to Elbow
10 90/90 Hip Transitions
10 Blackburns
10 Alt. Swimmers
10 SL Glute Bridges
10 Grasspickers

-then-

6 Min AMRAP:

10 DB Snatch (50,35)
5 Burpees Over DB
10 DB Plank Row
5 DB Push Press

-2min rest then-

6 Min AMRAP:

5 Single Arm KB Swings/ Side (53,35)
5 SA Front Rack Reverse Lunges/Side
5 SA KB Cleans/Side
5 SA Thrusters/Side

BOX NEWS

• Labor Day Schedule – Hero WOD at 830am *4B members only