CROSSFIT
*Performance week – Volume, pace, and intensity will be at it’s highest this week, before deloading next week.
Core Strength
6min EMOM:
Odd: 25s Straight Leg Rocks
Even: 15s Ring Support (Top) + 15s Ring Support (Bottom)
Metcon
All for time:
40-30-20-10 of:
Wall Balls (20/10, 14/9)
Sit-ups
*75 DUs + 400m run after each round
COMPETITION
10min Alt EMOM:
Odd: 8 Pause Pistols (alt, 4/side)
Even: 3 Skin-the-Cats
*This is our last week for skin the cats. Slow your tempo and increase range of motion to make each rep more difficult compared to last week.
*3 sec pause in the bottom on pistol squats. Use a post for support to help learn bottom position.
LEANX
A. General ROM
-Then-
2x
10 Strict Sit ups
10 Blackburns
10 Shoulder taps w/ 3 sec pause
B. For Time:
10 T2B
15 Man Makers
20 Sit Ups
30 Push Ups
20 Sit Ups
15 Manmakers
10 T2B
C. 4 Sets NFT:
15 Banded Kickbacks
15 Banded Lateral Kicks
15 Banded Frog Pumps
BOX NEWS
- The Whole 30 Nutrition Seminar is May 6th, with the challenge kicking off May 14th. Head over to the challenge page to checkout all the details.
- Going away party for Cory / Whole 30 pitch-in (there will be some non-whole 30 items too 😉 Friday, May 11th at 7:30pm
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