East, Tuesday, 12/04/2018
CROSSFIT
*Load Week
Metcon
All for time:
2 Rounds
15 SDHP 75, 55
10 Box Jump
20 V Up
2 Rounds
12 SDHP 75, 55
10 Box Jump
20 Tuck Up
2 Rounds
10 SDHP 75, 55
10 Box Jump
20 Sit Up
RX+ 15 Box Jump Over
**14 minute Time Cap
COMPETITOR / STRENGTH
Pull Ups Strength
3 sets
20 sec dead hang
15 Band Pull Aparts
4 Sets
3 Pull Up Negatives (3-5 sec ecc)
20 sec Hollow Body Hold
3 Sets
8 Single Arm Bent Over Row w/ 3 sec iso at the top
LEANX
2 Rounds:
30 Jumping Jacks
10 Bent Knee Rocks
10 Modified Windshield Wipers
10 Chalk Angels
10 Sec Tabletop Hold
-then-
3 Rounds:
5 OH Pull Aparts
5 UH Pull Aparts
5 Ring Rows with 3 sec hold at the top
-then-
8 Mins of Pull Up Practice
-then-
Tabata T2B
Rest 1 min
Tabata Pulse Squats
Rest 1 min
Tabata Lateral Plate Hops
BOX NEWS
- Specialty Class – This 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