2178 Friday 11/16/2018

1
Row 500m
40 Air Squats
30 Abmat Situps
20 Pushups
10 Strict Pullups
(10 min)

2
6x 8 2KB/DB Deadlifts + 1 Length Farmers Carry
(15 min)

3
Running Mary
20 min AMRAP
5 HSPU *Strict, Deficit or Parallette for challenge
10 Pistols
15 Pullups
Run 400m

4
CrossFit Savasana
*Today we introduce the "CrossFit Savasana". The word Savasana is derived from the sanskrit words Shava meaning corpse and Asana meaning posture. It is a pose traditionally performed at the close of a yoga practice to eliminate fatigue caused by the prior poses and to promote calmness of the mind. Additionally, this stillness/meditation serves to switch our nervous system from sympathetic (fight or flight) to parasympathetic (rest/digest). For our CrossFit Savasana we will lie with our legs up the wall. We will focus on even breathing through our nose and work to empty our mind of all thoughts. Your coach will let you know when your 5 minutes has ended. No joke, this will most likely be the best part of your day.

2175 Tuesday 11/13/2018

Has CrossFit or LifeTime made a positive impact in your life? We’d really appreciate a 5 star review from you guys on google to help others see what they are missing. The easiest way to do this is to open your google maps and click on LifeTime or you can go here. Thanks so much!

1
Row 500m
2 Rounds
1 Lap Single Arm DB Suitcase Carry
5 Knee Jump to Box Jump
2 Turkish Getups
(15 min)

2
15 min EMOM
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk

3
5 Rounds
Every 2 min:
20 KB Swings (2/1.5)
Max Abmat Situps
(10 min)

4
5 min EMOM
1 Length HS Walk or :30 sec HS hold on the wall