East, Thursday, 08/23/2018

CROSSFIT

*Deload Week – Next week is PR week (our second testing week of the year)! Manage your load and intensity so that you can be fresh and ready to perform at your best next week. 

Recovery

15 Minutes for Quality

100m Side Shuffle
15 Lateral Leg Swings per Side
5 Lateral Box Step Up per side
10 Suitcase Deadlift per side
5 SA RR per side
5 KB Push Press per side w/:02 ISO at Top
20 Alt Deadbug w/KB

-then-

15 Minute Easy Row Pace
*try not to get up

COMPETITION

Rest

LEANX

10 Min Movement Flow

10 Rockbacks
10 Up and down Head Nods
10 Side to side head turns
10 Cat Camels
10 Bear Squats
10 Birddogs
10 Windshield Wipers
10 Alternating Swimmers

-then-

5 Min AMRAP x 3

6 Manmakers
Rig-to-wall OH DB Carry
12 Ring Rows
Rig -To-Wall OH DB Carry
18 Walking Lunges
-1 minute between rounds-

-then-

Finisher: 30-20-10

Banded Pallof Press
Banded Lateral Chops

BOX NEWS

• Saturday Morning Lights – Saturday the 26th
  • No LeanX at 9am, and no Open Gym from 9 – 10:30
• Park WODS start back up on Sunday the 27th
  • We will be kicking off the workout at 3pm in the field at E.P. Tom Sawyer. If you are bringing someone who has never worked out with us before please make sure they arrive before 2:45 so we can have them fill out a waiver.