East, Thursday, 12/27/2018

CROSSFIT

*Base Week

CROSSFIT

Metcon

30 Minute EMOM

1. Ring Rows
2. MedBall Slams
3. Box Step Ups
4. SL Sit Ups
5. Assault Bike
6. Rest

LEANX

3 Rounds:

30 Single Unders
10 90/90 Transitions
10 Quadruped Hip Circles
10 Rockbacks
10 Sec Child’s Pose

-then-

12 Min AMRAP:

30 Double Unders
20 Wall Balls (20,14)
10 T2B

-then-

10 Min AMRAP:

30 Med Ball Toe Taps (20,14)
20 Burpees
10 Med Ball Sit ups

-then-

Finisher:
5 Min AMRAP

10 Suitcase Deadlifts (53,35)
10 Sec Suitcase Hold
10 Side Crunches
*Do all reps on one side and then switch to the other*

BOX NEWS

• It’s not too late to sign up for the New Year Challenge!! Registration will be live until 1.3.2019, so if you haven’t joined in on the fun yet visit the front desk and sign up!!
• If you are doing the New Year Challenge don’t forget to have your InBody Scan done this week.