East, Monday, 04.15.19

CROSSFIT

Skill/Strength

12 Minutes to Complete
4 Rounds of:

5 Goblet Box Step-ups per side
5 Tall Kneeling Landmine Press
per side w/ :05 ecc
*rest :30 between each leg in GB Squat & between each arm in TK Landmine Press

Metcon

10 Minute AMRAP

10 Box Jump 24, 20
15 Med Ball Slams 20, 14
20 Wall Ball Lunges 20, 14

LEANX

30-20-10 For Time:
Wall Balls
Burpees

-200m run AFTER each set-

*15 Min Cap

-then-

30-20-10 For Time:
Alt Med ball Slams
Med Ball Russian Twists

-100m Run AFTER each set-

*8 Min Cap

-then-

For Time:
200 Rotational Throw to Partner
*Switch facing the bathrooms and garage door every 20 reps

WEEKLY OUTLINE

  • Monday – Single Leg Squat, Single Arm Press
  • Tuesday – Long Partner WOD
  • Wednesday – Single Leg DL, Chin-Up, Carry
  • Thursday – Bring a Friend Day
  • Saturday – Partner Relay 

BOX NEWS

  • 11 On-Ramp Graduates will be in class this week, please make sure you introduce yourself and get to know them! 
  • New Apparel will be hitting the Pro-Shop at 5:30am