Upper East Side

Don’t forget to sign up for a CrossFit class on Saturday at the Upper East Side. Our first Halloween Throwdown is going to be spooktacular!

Mobility: CF Falls Church puts together a great test to determine over extension of the lumbar spine & lack of mobility of the thoracic spine. All you need is a PVC pipe and a bench to work on T-spine mobility to help you get the most out of your push presses.

Warm up
3 rounds not for time:
20 double unders
2 wall walks
15 hollow rocks

Strength
Fitness & Performance
A1. 3×5 across push press
A2. 3×5 across Pendlay row

Conditioning
Performance
3 rounds for time:
20 hand release push-ups
20 toes to bar
20 KB swings (53/35)

Fitness
3 rounds for time:
20 hand release push ups
20 knees to elbows/v-ups
20 Russian KB swings