East, Thursday, 10/25/2018
CROSSFIT
*Deload Week
Strength
3 Rounds for Quality
5 Jefferson Curl
10 Box Hamstring Curl
5 KB High Pull per side
10 Supine Weighted Shoulder Flexion
Metcon
15 Minute AMRAP
5 Banded Strict Pull Up
25 Single Unders
5 Suitcase DL Left
5 Suitcase DL Right
25 Single Unders
10 Burpees
25 Single Unders
COMPETITOR
Rest
LEANX
A. 5 Min Flow:
5 Bretzle Breaths
5 Rib Grab Breaths
5 Lateral Openers/Side
5 Supine Rolls/Side
B. 4 Rounds for Max Reps :
2 Min Max Cal Row/Bike
2 Min Burpees
C. Finisher:
5 Min AMRAP:
1 DB Rig to Wall Bear Crawl
5 DB Clean and Press
BOX NEWS
Lots of fun community events coming up over the next couple months – Save the dates!
- Freaky Friday Night Lights (at 4B East) – Friday, 10/26, 6:30pm
- 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
- 4B Christmas Party – Saturday, 12/8, 7pm