New Albany, Friday, 02/23/18

CROSSFIT
*Deload Week

Skill / Strength
3 Rounds:
2- 3 Muscle Ups
+
3 – 8 Kipping HSPU

Metcon
7 min AMRAP
50 Double Unders
20 Air Squats
10 RKBS (53,35#)
5 HRPU

COMPETITION

A. Complete w/ Warm-up:
2 Rounds
10 Side Lying IR/ER
10 Table Tops
3 Inchworms

B. 3 Rounds
10 Freestanding Handstand Kick Ups
15 sec Ring Support Hold
*Use this as shoulder restoration and stability work for tomorrow’s open WOD. 

LEANX

A. 9 Min EMOM:
1. DB Tricep Extensions
2. DB RDL
3. DB Bulgarian Split Squats

B. 5 Min AMRAP:
5 Suitcase Deadlifts
5 Single Arm RKBS
5 Single Arm Hang Cleans
5 SA KB Push Press

C. Rowing Intervals
10 Rounds (5 each)
200m Row

BOX NEWS

The 2018 CrossFit Open Announcement for WOD #1 is happening RIGHT NOW (if you’re checking this at 8pm on Thu. 

We’ll be hosting the Open workouts on Fridays from 11-1 and Saturdays from 9-11!

Saturday LeanX classes will still be on as scheduled at 9am.