East, Thursday, 09/06/2018

CROSSFIT

*Base Week

WOD

10 Minutes for Quality

3 Turkish Get Up per side
5 KB High Pull per side
5 SL KB RDL per side
10 Alt Cossack Squat
20 Alt Down Dog Calf Pedals

-then-

5 Rounds

2 Minutes Single Unders
1 Minute Rest

crossfit.com .2.18.01 workout for half the time

COMPETITOR

Rest / Active Recovery

 

LEANX

A. 7 Min Movement Flow
10 90/90 Hip Transitions
10 SL Glute Bridges/Side
10 SL Raises
10 Hollow Body Rocks
10 Supermans
10 Heel Drops
5 Push ups to Down Dog

B. For Time:
100 Flutter Kicks
90 MedBall Toe Taps
80 Wall Balls
70 Med Ball Sit ups to wall
60 Push Ups
50 Ring Rows
40 Goblet Squats (53, 35)
30 RKBS
20 Russian Twists/Side
100 Double Unders/Singles

C. Finisher
5 Mins of Coach-Led Stretching

 

BOX NEWS 

• Our next On-Ramp class starts this Monday, 9/10 at 7pm. On-ramp is our getting started program and takes place on Mondays, Tuesdays, and Thursday nights at 7pm. The full program is 2 weeks long, and the first week is free for anyone wanting try it out! Let your family and friends know!