East, Saturday, 11/24/2018

CROSSFIT

*Deload Week

Core Work Series

3 Rounds
12 Hollow Body Rocks
12 V-Up
12 Tuck Up
:15 Hollow Hold
-then-
10 Standing Banded Rot per side

Metcon

10-9-8-7…1

Pull Ups
KB Lunges 35, 26 (L+R = 1)
HRPU

RX+ C2B, Pistols (L+R = 1), HSPU
*must be able to complete everything RX+ to do any of those movements

COMPETITOR / STRENGTH

Aerobic Conditioning
4 Rounds:
30 cal row
20 cal Bike
10 cal Ski
*Conversational pace

LEANX

5 Mins:

20 Jumping Jacks
5 Frog hops
5 Birddogs/side
5 Inchworms

-then-

3 Rounds:

30 Sec Side Plank (L)
30 Sec Side Plank (R)
30 Sec Forearm Plank
30 Sec Rest

-then-

With a Partner for Time:
3 Rounds:

800m Row
60 Wall Balls
800m Row
30 Partner Burpees

BOX NEWS:

• Christmas Party 12/8 @ 7pm – If you haven’t joined the Facebook Event page please do!