East, Friday, 08/31/2018

CROSSFIT

*PR Week! (Test week #2 of 2018) – Get to bed early, eat your meat and veggies, and be ready to perform during all class times this week! Overall volume will be slightly lower than a normal week in efforts to perform at maximum intensity during tests. Try to stick to just CrossFit this week if you plan on doing all of PR Week and not adding in an evening LeanX class. 

Strength

12min to build to a:
5RM Strict Press

-then-

15min to build to a:
5RM Deadlift

Conditioning

500m Row

COMPETITION

*No extra competitor work this week. Competitors should put all their effort an intensity into preparing for and executing tests.

LEANX

10 Min Movement Flow

10 Rockbacks
10 Hip Rockers
10 Sec Child’s Pose
10 Windmills
10 Deadbugs
10 Banded Glute Bridges
10 Banded Clam Shells
10 Good Mornings
10 Air Squats

-then-

5 Min AMRAP

10 Single Leg Elevated Glute Bridges/side
10 DB RDLSs (Heavy
10 Weighted Reverse Lunge from Deficit/Side

-then-

12 Min EMOM for Max Reps:

1. DB Step ups
2. Ring Rows
3. Plate GTOH

BOX NEWS

• Labor Day Schedule – Hero WOD at 830am *4B members only