East, Thursday, 03/01/2018

CROSSFIT 
*2018 CF Open, Week 2 – Maintenance / Performance Week*

Metcon

30 Minute EMOM

:45/:15

1. Ass Bike
2. Ring Rows
3. Russian Twists (MB)
4. Banded glute pull throughs
5. Alt. V-ups
6. Rest

COMPETITION

-rest day-

LEANX

A. 5 Min AMRAP x 4
20 Alt V-ups
15 KB Front Rack Marches/Side
10 KB Hang Power Cleans/Side
5 KB Front Rack Split Squats/Side

-Rest 1 Min B/T AMRAPS-

B. Cash Out:
2 Rounds:
Foam Roll Lats x 30 Sec/Side
Bretzle Stretch x 30 Sec/Side
Couch Stretch x 30 Sec/Side

BOX NEWS

Mobility Tonight – 5:30pm CrossFit class this week will be a Mobility class with Coach Sam!!

Open 18.2 – We will go forward with the Open workouts being scheduled for Fridays at 5:30pm, as well as from 9-11am on Saturdays. Due to not knowing how much space will be needed in both the LeanX room and the Main Room we will be moving open gym to 11-12:30 for the following 4 Saturdays. We apologize to anyone that this may inconvenience as that is not in any way our intent. However, we hope that by extending the gym hours by 30 minutes all athletes (both those completing and not completing the Open) will have adequate time to get in their workouts.