East, Thursday, 06/28/2018

CROSSFIT
*Performance Week

Metcon

12 Minutes for Quality

5 Sumo Stance Inch Worms
5 T Push Ups
10 Banded Face Pull
10 Banded Pull Through
20 Banded Step Over

-then- 

18 Minute AMRAP

1 Plank Around the World – L
10 SA Ring Row – L
1 Plank Around the World – R
10 SA Ring Row – R
5 Suitcase DL – L
5 Suitcase DL – R
10 Box Hamstring Curls
10 Alt Cossack Squat

COMPETITION

Rest

LEANX

1 Round every 90 sec x 3 Sets

10 Banded Clamshells/Leg
10 DB Deficit Reverse Lunges/Leg

-then-

5 Rounds for Time:

10 Pull Ups
15 Wall Balls
200m Run

BOX NEWS

• Registration for KF18 opens early at a discounted rate to 4B Members only on 07/02/18 at 3dayweekend.com. 2 person, same sex teams. Open and advanced divisions.