East, Thursday, 09/27/2018

CROSSFIT

*Deload Week

Quality

3 Rounds. Not for time.

Quad. T-Spine Rotation: x 5 each side
Diagonal Band Pull Apart x 8 each arm
Yoga Push Up: x 10
Alt. Sampson Stretch x 6 w/:03 pause
Alt Standing Straight Leg Hold x 4 :10 each
Squat Press Outs: x 5 @ light weight using 10/15# Plate
Lemon Squeeze x 10

Metcon

200m Run 
100m Walk
250m Row 
100m Walk
400m Run
100m Walk 
500m Row 

*Both run and row at 70-80% effort 

COMPETITOR

-rest-

LEANX

10 Min Movement Flow

10 Supine Hip Circles
10 Tabletops
10 Elevated Rolls
10 Heel Drops
10 Sec Pigeon Stretch/Side
10 Rockbacks
10 Hip Rockers to Mountain climber
10 Sec Seal Pose

-then-

5 Rounds for Time:

5 T2B
10 RKBS (53, 35)
5 T2B
10 KB Cleans

-then-

Finisher:
3 Sets of 10/Side

10 Single Leg Pallof Presses
10 Banded Lateral Chops

BOX NEWS

  • No Mobility Class today – we will resume next month!
  • KF18 is this Saturday, September 29th. If you’re competing or volunteering, you should have received an email with assignments and/or information for the day. If you plan to spectate, events will run from 8:45am – 3pm. East will be CLOSED all day. Come out and party it up with your #4BFamily on Saturday.
  • October On-Ramp starts on the 1st at 7pm!!
  • Tighten up your diet and join our October #NoBS Challenge! Registration and details can be found at the front desk.
  • Strongman Sunday w/ Coach Cam this Sunday the 30th!