East, Thursday, 11/29/2018

CROSSFIT

*Base Week – This week and next week we will be hitting our 6 x 5 in our Sumo Deadlift, Push Press, and Front Squat. This is the highest our volume will be before we test a 5 Rep Max in those three lifts starting the week of the 10th. 

Metcon

20 Minute EMOM

1. Ring Row
2. Alt Med Ball Slams
3. Step Ups
4. Med Ball Russian Twists
5. Rest

COMPETITOR / STRENGTH

-rest day- 

LEANX

2 Rounds:
20 Quick Mountain Climbers
10 Rockbacks
10 Hip Rockers
10 Bear Squats
10 Scorpions

-then-

5 Rounds:
5 Banded Pull Ups (3-5 sec ISO at top)
20 Banded Pull Aparts

-then-

20 Min AMRAP:
Down and Back Bear Crawl (rig to wall)
10 SIt ups
15 Ring Rows
20 Lunges
25 RKBS (53,35)

BOX NEWS