East, Monday, 03/26/2018

CROSSFIT

*Maintenance / Performance Week

Skill/Strength:

12min to complete
3 Rounds:

5 Turkish Sit-ups (R+L)
10 Monster Walks (R+L)
10 SA KB FR Split Squat (R+L)

*Across. 3s neg on split squat

Metcon:

10 Minute AMRAP

10 Goblet Squat (35, 26)
10 Push Ups
10 Heidens
10 Tuck up

COMPETITION / EXTRA STRENGTH / GET SWOLE

A. Pause Power Sn (Hip)
5×3, across, light.
*Pause in power pos for 2s, and then in catch pos for 2s. Goal is staying light, fast, and owning the positions you hold.

B. Back Squat
3×10, across, light

C. SL Hip Ext
3×15 / leg, foot on 20″ box

LEANX

12 Min AMRAP of Cindy:

5 Pull Ups
10 Push Ups
15 Air Squats

-rest 3 min-

12 Min AMRAP:

5 Pull ups
10 Burpees
15 Goblet Squats

BOX NEWS

We will be closed this Sunday in observance of Easter. We will re-open Monday morning at 5:30am for regular business hours.