East, Thursday, 05/03/2018

CROSSFIT

*Performance week – Volume, pace, and intensity will be at it’s highest this week, before deloading next week. 

Metcon

10 Minutes for Quality

5 Sumo Stance Inch Worms
10 Squats w/ Press Out
20 Deadbugs
30 Band Step Overs

-then-

15 Minute for Quality

10 SA RR per arm
20 Foot Elevated Alt Shoulder Taps
10 SA RKBS per Arm
20 Air Squats
20 TK Med Ball Slams

 

COMPETITION

Rest

LEANX

20 Min AMRAP:

50 Rotational Med Ball Tosses (25/side)
40 Russian Twists
30 Speed Skaters
20 RKBS (53,35)
10 HRPU

-then-

3 Rounds/Side:

30 Sec Suitcase Hold
25 KB Side Crunch

BOX NEWS

• The Whole 30 Nutrition Seminar is May 6th, with the challenge kicking off May 14th. Head over to the challenge page to checkout all the details. 
• Derby Hours 8-10. We will have 8am Weightlifting and then a 9am CrossFit & LeanX class together! no open gym