East, Wednesday, 12/12/2018

CROSSFIT

*Performance Week

Strength

20 Minites to find a:
5RM Sumo Deadlift

Metcon

5 Minute AMRAP

2 KB Lunge Tatter 53, 35
10 DUs
4 KB Lunge Tatter
20 DUs
6 KB Lunge Tatter
30 DUs
etc
RX+ 70, 53
COMPETITOR / EXTRA STRENGTH

Back Squat:
Build to a heavy single
then heavy 5
heavy single
heavy 5
heavy single
*Try to keep your singles at the same weight

Core:
2 Rounds
30 Med Ball Russian Twists (20, 14#)
30 sec L sit

LEANX

2 Rounds:

30 Single Unders
10 Single Leg Hops/Leg
5 Walkouts
5 Scorpians/Side
5 Blackburns

-then-

3 Rounds NFT:

10 Pistols
20 Sec Handstand Hold
30 Sec Suitcase Hold/Side

-then-

Every 4 mins x 4 Sets:

5 Pull Ups
10 Goblet Lunges (53, 35)
15 Burpees
30 Double Unders

BOX NEWS

Classes