East, Friday, 03.01.19

*CrossFit Open Week

CROSSFIT

Strength

Handstand Walking Skill
10 Minutes to Complete
—–
Beginner
4 Rounds
20 Shoulder Taps w/ feet on box
—–
Intermediate
4 Rounds
20 Wall Facing Shoulder Taps
*stay away from wall
—–
Advanced
4 Rounds
20 Wall Facing Shoulder Taps
*gradually get closer

Metcon

All Alternating Rounds w/Partner
For time:

6 Rounds of
5 Rig to Wall D&Bs
-into-
6 Rounds of
10 Alt DB Snatch
-into-
1600m Row*

LEANX

5 Mins Double Under skill work

-then-

1 Round every 2 Mins x 5
50 Double Unders
15 RKBS (53, 35)
5 Pull Ups

-then-

Complete for quality:
40 Alt Bicep Curls
50 Banded Tricep Pressdowns
40 Bent Over Rows
50 Banded Row

BOX NEWS

  • Open Schedule 
    • Friday 5:30pm Class
    • Saturday 
      • 8 am Weightlifting / 8 – 9 Open Gym 
      • 9 – 11am Open / No Open Gym
      • 11am LeanX / Open Gym 11 – 1
  • March On-Ramp starts the 4th @ 7pm