Thursday, 2/23/17

 In CrossFit


Core Strength
3 Rounds:
20 Hollow Body Rocks
20 Plank with Leg Lifts

2 Rounds:
:20 Wall Balls (20/14)(10/9)
:10 Rest
:20 Ring Rows
:10 Rest
:20 Assault Bike
:10 Rest
:20 RKBS (35/26)
:10 Rest
*2 min rest*
Repeat x 2 (3 total Rounds)



A. Three sets of:
Strict Shoulder Press x 8 reps
Supinated-Grip Bent-Over Barbell Row x 8 reps
Elbow Plank Hold x 60 seconds

B. Complete as many rounds and reps as possible in 2 minutes of:
6 Dumbbell Push Press
12 Push-Ups
*Rest 2 minutes, and repeat for a total of 4 sets


Box News

  • The first CrossFit Open workout will be released tonight(2/23) and will be doing it in class all day on tomorrow(2/24)!
  • Friday Night Lights will also be held tomorrow night(2/24) at 4B East! The event kicks off at 6:30pm with the first heat beginning at 6:45pm. All are welcome to attend. So even if you already did the Open workout earlier in the day you can still come out and cheer on your fellow athletes!
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