East, Friday, 02.22.2019

*CrossFit Open Week

CROSSFIT

Strength

Skill Work

3 Rounds

5 KB High Pull per side w/:03 ecc
8 Foot Elevated Split Squat per side**
15 Hollow Body Rocks

**if doing the open go light for SL Work, if not doing the open going heavier

Metcon

4 Minute AMRAP x 2

5 Hang Clean 95, 65
10 Box Jump
15 Medball Slam

– rest 2 minutes –

LEANX

5 Min AMRAP:
10 DB OH Tricep Extension
10 DB Alt. Bicep Curls
20 DB Plank Drag Throughs
10 DB Bent Over Row
10 DB Floor Press

-then-

15 Min Partner Relay:
10 Plate GTOH
20 Lateral Plate Shuffles
10 Plate OH Lunges

-Both partners complete 10 jump squats between each round-

-then-

For Time: 10 Wall Walks

BOX NEWS

Classes