CROSSFIT EAST

Posts by OhY3GF6

Saturday

Ruck 3 miles

Finish with 10 Ground to Standing

Friday

11 Rounds

20-second squat hold

20-second handstand hold

Rest 40 Seconds

Thursday

10 rounds for time of:
10-calorie Echo bike
10 Second Ring Dip Static Hold.

Wednesday

The Primer on Protein, Part 1: What Is Food For

In “World Class Fitness in 100 Words,” the first prescription for achieving fitness is focused on food, not exercise, highlighting the importance of nutrition. While food provides energy, it also offers crucial building blocks for the body, like amino acids, which form proteins essential for brain, muscle, and tissue function. This series explores how dietary protein supports muscle health, which is vital for longevity and disease prevention.

Tuesday

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Monday

Front squat 2-2-2-2-2-2-2-2-2-2 reps

 

Saturday

Row 16 calories

Lunge 15 Steps  in Front Rack  with 65lb barbell

Saturday

Complete as many reps as possible in 10 minutes of:
Calories on the Echo bike

5 Rounds

Friday

21-18-15-12-9-6-3 reps for time of:
Alternating dumbbell snatches
dips

Thursday

3 rounds for time of:
15 chest-to-bar pull-ups
30-calorie row
45 air squats