East, Wednesday, 01/09/2019

CROSSFIT

*Performance Week

CROSSFIT

Metcon

For time:

20 – 16 – 12 – 8 – 4
Pull Ups
26 – 22 – 18 – 14- 10
Alt Box Step Over w/20, 14# MB
32 – 28 – 24 – 20 – 16
Sit Ups

RX+ Chest to Bar
BSO w/DBs 35, 20
Tuck Up

*20 Minute Cap

COMPETITOR / EXTRA STRENGTH

Box Squat
6 x 3
*across

**Box Should be at a height that allows you to reach parallell or as near to as possible

LEANX

2 Rounds:
30 Single Unders
10 Heel Drops
10 Windmills
10 Supine Rolls
10 Bent Knee Rocks
10 Bird Dogs

-then-

For time:
5 Rounds:

10 Burpees
20 Lateral Hops over KB
*9 min Cap*

-then-

4 Rounds:

20 RKBS
40 Double Unders
*8 Min Cap*

-then-

3 Rounds:

20 Tuck Ups
40 KB Toe Taps
*7 Min Cap*

BOX NEWS

Classes