CROSSFIT
*Load Week
Strength
Deadlift
4 x 8
*same weight as last week – across
– superset w/ –
SA OH Carry
4 x 50m
*same weight as last week – across
Metcon
6 Minute AMRAP x2
5 Pull Up
10 Box Jump
15 V Up
20 RKBS 53, 35
– rest 3 Minutes then repeat –
*pick up where you left off
**one total score of rounds and reps
COMPETITION
MU Progressions:
10min Alt EMOM:
30s Table Rocks
30s Box Transitions (from forearm)
-then-
Core Strength
4 Rounds of:
12 GHD Hip Extension
10 Natural Leg Extension
12 GHD Sit-ups (to parallel)
LEANX
7 Mins to complete 3 Sets:
30 Sec Suitcase Hold/Side
20 SA Banded Rows (10/side)
-then-
20 Min EMOM:
1. Air Squats
2. Toe to Rings
3. Rope Up-Downs
4. Double Unders
BOX NEWS
- Sam’s Going Away Party Friday 22nd – NO 5:30 pm Class! We will provide the Meat and Drinks – please bring a side dish or snacks
- Strongman Sunday the 24th w/ Cam Cam the Strongman!
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