East, Tuesday, 07/17/2018

CROSSFIT
*Load Week
 

Strength
Back Squat
15min to build to heavy 5,
then 2×4 @ 90-95%”

Metcon

10 Minute EMOM
:45 on / :15 rest

1. Weighted Alt Step Ups
2. RKBS

*Step up height should be knee level

COMPETITION

 3 Rounds NFT:
5 Hollow Body KB Lowering
5 Single Arm BU KB Press
5x Thru
3s HS Hold
3s Negative
Kip to top

*Week 6 of our 8 week handstand progression

LEANX

8 Min Ladder:

2 Front Rack Lunges/Leg (75,55)
2 Burpees Over Bar/DB
*Increase by 2 reps every round*

For Time:

100 Air Squats
*Every 30 secs must do 10 Single Unders*

-then-

100 Moutnain Climbers
*Every 30 Sec must do 5 Back Extensions*

BOX NEWS

• Bring a Friend Day is this Thursday! All class times are open to anyone who would like to try 4B… for FREE!