CROSSFIT
*Deload Week
WOD
4 Rounds:
Min 1: Air Bike
Min 2: Rotational MB Throw
Min 3: Battle Ropes
Min 4: SA KB Goblet Squat
Min 5: Alt V-Ups
Min 6: Rest
*No score. Goal is constant steady movement for all 4 rounds. Switch hands every other round on goblet squats
COMPETITION / EXTRA STRENGTH / GET SWOLE
*Our main focus for Competition over the next 3-4 months will be to reset movement, shore up weaknesses, and to get swole with extra strength and accessory work. Even if competition is not your goal. If you’re looking to get in some extra strength work, this will be a great opportunity. We’ll use tempo and high to keep the muscles under tension for a long period for most sets (this ads size). We’ll be sprinkling in some gymnastics progressions as well as additional metcons to help improve your aerobic base as well.
Rest / Recovery
LEANX
A. 5 Min AMRAP x 5
6 Rig to Wall Bear Crawl
5 Strict T2B
4 Rig to Wall Suitcase Carry (Heavy)
30 Double Unders
-Rest 1 Min after each AMRAP-
*Pick up where you left off; score is total rounds and reps. Bear crawl is 3 down and backs; each length = 1 rep
BOX NEWS
- Margarita’s and Mobility – Brought to you by Wild Ritas – is tonight (Thu 3/29 at 7pm). 6pm LeanX will be our last regular class. Margarita’s and Mobility will take the place of the 6:30pm class.
- The gym will be closed on Easter Sunday (4/1). Get outside and enjoy time with friends and family!
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