East, Thursday, 12/06/2018

CROSSFIT

*Load Week

Metcon

20 Minute Partner AMRAP

1000m Row w/Suitcase Hold 53, 35
40 Medball Cleans w/Wall Sit
50 Ring Rows w/Dead Hang
60 Hollow Rocks w/Plank Hold

*Partners may split anyway they chose 1 partner works on reps while the other holds specified movement

COMPETITOR / STRENGTH

-rest-

LEANX

2 Rounds:
30 Jumping Jacks
10 Neck Circles (5/side)
10 Trunk Twists
5 Walkouts

-then-

Tabata Side Planks
-Rest 1 Min-
Tabata Flutter Kicks

-then-

4 min AMRAP; 1 min Rest x 3 sets:
50 Lateral Med Ball Tosses to wall (25/side)
40 Med ball Russian twists
30 Med ball sit ups to wall
20 Wall Balls
10 Med ball push ups

BOX NEWS

  • Specialty Class – Next Thursday @ 530pm w/Coach Gabby. Butterfly Pull-Ups
    • Minimum requirement to get the full benefit of this class is 10 Unbroken Kipping Pull Ups
  • Holiday Party Saturday the 8th @ 7pm Details as follows:
    • Please go mark yourself as attending the Event Page if you have Facebook – 4BEast Christmas Party
    • 5 Canned Goods per person at the Door to enter – Each coach will do 1 Burpee for every Canned Good Donated 
      • Coaches are required to perform a minimum of 150 Burpees a day until total amount is completed
    • $5 Raffle Ticket Purchase to win a $100 Rogue Gift Card – Early Purchase starts 12.3
    • We will provide the Meat, some Alcohol, and Games – please feel free to bring a side dish, dessert, and/or your own beverage of choice