East, Tuesday, 01/08/2019

CROSSFIT

*Performance Week

CROSSFIT

Strength

18 Minutes to Complete:
Push Press
5 x 3 across @
85 – 90% of 1RM

Metcon

9 Minute EMOM

1. Power Snatch 75, 55
2. Burpee Over Bar
3. Suitcase Hold 53, 35

RX+ 95, 65 & 70, 53

COMPETITOR / EXTRA STRENGTH

Gymnastics Strength
Handstand Walking

Wrist Prep
2 Rounds
15 Wrist Up Downs (Each Side)
8 Plank Shifts

5 Sets
Handstand walking for distance or attempts
-then-
4 Sets
20 sec wall facing Hold

*if one of your goals for this year involves this will be a good time to test your starting point, be sure to document it so you can look back later

LEANX

3 Rounds:
30 Jumping Jacks
10 Straight Leg Kicks
10 Shoulder Taps (Slow)
10 Head Nods (L+R/Up+Down)
5 Cat Camels

-then-

Alternating Tabata:
1. Handstand Hold
2. Flutter Kicks

-then-

For Time:
10-1
Box Jumps
Wall Balls

-then-

12-10-8 for time:
Pulse Squats
Walking Lunges

BOX NEWS

Classes