East, Tuesday, 10/23/2018

CROSSFIT

*Deload Week

Metcon

20 Minute AMRAP

200m Run
10 Ring Row
10 Box Shoot Throughs
200m Pinch Plate Carry 25s, 15s

*Athlete Note – Todays metcon is all about pacing. It is a deload week and tomorrow you get to load up the bar for some heavy Power Cleans and all the Front Squats!! So for today everyone’s focus is maintaining an output of 80%. Everything should be unbroken, and if you were to take your time for each round the fastest and slowest round should be within :10 of each other. 

COMPETITOR

Rowing Intervals
6x500m
*1:1 work rest. Aim for a pace 5-10s faster than 2k row pace.

LEANX

8 Min Flow:

8 Supine Rolls
8 Windshield Wipers
8 Bent Knee Rocks
8 Heel Drops
8 Ankle Bounces
100m Run

-then-

Tabata: Hollow Body Rocks
-Rest 1 Min-
Tabata: Superman Hold

-then-

10 Min AMRAP:

100m Run
10 RKBS
10 Sit Ups

-then-

Finisher:
3 Min EMOM:

15 Sec Jump Squats
15 Sec Jumping Lunges
30 Sec Rest

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