East, Thursday, 08/02/2018

CROSSFIT

*DELOAD WEEK – We’re building into a 5RM Back Squat test in 2 weeks, and then building to our second full testing week of the year 2 weeks after that. So our volume  / intensity progression will be as follows:

Skill

12 Minutes to Complete:
3 Rounds

5 Turkish Sit Up per arm
8 KB H. Pull per arm
:15 Hollow body rock

Metcon

20 Minute for Quality

100m Side Shuffle
5 Plank to Pike Box Walks
10 HRPU
15 Ring Row
20 Bulgarian Split Squat
10L / 10R
30 Banded Step Over
40 Bird Dog

COMPETITION

-rest-

LEANX

For Time:

100 Bicep Curls
Each time you break, must do rig to wall bear crawl down and back

-then-

Every 2 Mins x 10 Sets

8 Box Jumps (24,20)
9 Tuck Ups
10 DB Burpees (35,25)

-then-

Finisher:

1 Min Crocodile Breathing
1 Min Couch Stretch
1 Min Childs Pose

BOX NEWS

• August On-Ramp Starts next Monday August 6th @ 7pm. The first week is free!!