CROSSFIT EAST

Archive for October 2020

Thursday 20201022

5 sets of

– 10 Lateral Lunge Steps / Cossack Squats

– 10 Sit-Ups

– 10 Flutter Kicks

Then 400m Lunge Walk Unweighted

Tuesday 20201020

5 minute Step-Ups (45#/35#)

1 minute Rest

4 minute Step-Ups (45#/35#)

1 minute Rest

3 minute Step-Ups (45#/35#)

1 minute Rest

3 minute Step-Ups (45#/35#)

Monday 20201019

10 minute AMRAP :

Step-Ups (45#/35#)

Goal Pace: 15-20 step ups per minute/1 rep every 4 seconds or decrease the weight

ELEMENT W3

Air Squats 
Kettlebell Swings
Double-unders 
Box Jump Overs, 24″/20″ 
100 Meter Shuttle*

Power Snatches

shoulder press

strict pullups

Toes to Bar

Wallball

Thursday 2020115

5 sets of

– 10 Lateral Lunge Steps / Cossack Squats

– 10 Sit-Ups

– 10 Flutter Kicks

Then 200m Lunge Walk Unweighted

Monday 20201012

2 Rounds for time of: 
400m run 
12 Push Press, 115/80 
12 Pull-ups 
*Rest 5 minutes & repeat.

ELEMENTS W2

1000m run 
Push Press
Pull-ups 
Overhead Squat
800m run 
Thrusters
5k.