East, Wednesday, 08/29/2018

CROSSFIT

*PR Week! (Test week #2 of 2018) – Get to bed early, eat your meat and veggies, and be ready to perform during all class times this week! Overall volume will be slightly lower than a normal week in efforts to perform at maximum intensity during tests. Try to stick to just CrossFit this week if you plan on doing all of PR Week and not adding in an evening LeanX class. 

Strength

One attempt
Max Distance Farmer Carry
100 ft laps to failure (70, 53)
*every 25 ft = 1 rep

Conditioning

For time:
1 mile run

COMPETITION

*No extra competitor work this week. Competitors should put all their effort an intensity into preparing for and executing tests.

LEANX

10 Min Movement Flow

10 Hollow Body Rocks
10 Supermans
10 Birddogs
10 Quadruped Hip Circles
10 Heel Drops
10 SL RDLS/Side
10 SL Ankle Bounces/Foot

-then-

3 min amrap x 5 sets

30 Double Unders
6 RKBS (53, 35)
9 Air Squats
*1min rest between sets

-then-

Finisher:
3 Sets:

ME Handstand Hold
5 Pull Up Negatives (5 Sec Ecc)
5 Strict T2B

BOX NEWS

• Labor Day Schedule – Hero WOD at 830am *4B members only