East, Friday, 10/26/2018

CROSSFIT

*Deload Week

WOD

30 Minute EMOM

1. ME Med Ball Sq. Cleans
2. Rest
3. ME Rope Slams
4. Rest
5. ME Sit Ups
6. Rest

COMPETITOR

Pistol Test
3 Rounds:
15s Pistols
15s rest

-2min rest, then-

1min ME Pistols

*Scale = Pistols to a box. We’re setting a baseline today, so note the height of the box (if used) in order to test to same height.

LEANX

5 Min Flow:
15 Sec Child’s Pose
10 Child’s Pose w/rotation
10 Scorpions
10 Shoulder Taps
5 Slow Push ups

-then-

8 Mins to Accumulate

40 Seated DB Press
40 DB Floor Flyes
40 DB Floor Skull-crushers

-then-

20 Min EMOM:

1. Battle Ropes
2. Air Squats
3. Mountain Climbers
4. RKBS

BOX NEWS

Lots of fun community events coming up over the next couple months – Save the dates!

Classes