East, Thursday, 11/08/2018

CROSSFIT

*Load Week – We’re moving from a hypertrophy phase (higher rep, longer time under tension, focused on building muscle size), into a max strength phase (lower rep, heavier load, focused on recruiting and optimizing the new muscle we built during hypertrophy) for the next 8 weeks.

WOD

20 Minute AMRAP
4 Minutes On 1 Minute Rest

30 SA Banded Row
30 SA RKBS 35, 26
40 KB Side Crunch
50 Banded Step Over

LEANX

5 Mins; 5 reps of each

Supine Rolls
Rollbacks
Hip Circles
Deadbugs

-then-

5 Rounds; 45 sec on; 15 off

Cal Row
Burpees
Air Squats
Rest

-then-

Finisher:
3 Rounds

20 Banded Lateral Chops/Side
20 Side plank with row/Side

BOX NEWS

• November Newsletter has been sent out!!