East, Monday, 10/08/2018

CROSSFIT

*Load Week

Metcon

8 Minute AMRAP
Partner Relay

5 Pull Up
5 Push Press 95, 65
15/12 Cal Row

– rest 4 Minutes then repeat –

COMPETITOR

Power Snatch + OHS
5×3
*Building

Snatch Balance
4×3
*Building

LEANX

10 Min Movement Flow

10 Supine Hip Circles
10 Tabletops
10 Supine Rolls
10 Chalk Angels
10 Windshield Wipers
10 Blackburns
10 Hip Rockers to Mountain climber
10 Sec Seal Pose

-then-

Gymnastics
5 Rounds:

5 Banded Chin Ups
10 Seated double band lat pull down

-then-

Tabata Ring Rows

1 Minute Rest
Tabata Flutter Kicks
1 Minute Rest
Tabata Burpees

BOX NEWS

  • Weekly Outline
    • Tuesday – Barbell Day – P. Clean & Front Squat 
    • Wednesday – Gymnastics day 
    • Friday – Long Individual Workout 
    • Saturday – Grace Prep – Team Series 18.1
  • Crew Neck Pre-Sale until Friday. We will only be placing one order so make sure you get your name on the sheet!
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