New Albany, Saturday, 04/21/18

CROSSFIT

*Base Week

Weightlifting
With an Empty Bar,

4 Rounds:
Minute 1,
10 OH Marches
10s OHS Hold

Minute 2,
5 Power Snatch, Hip
*2sec pause at hip, 2sec pause in power position

Benchmark
For time:
1 mile (max effort) 

 

COMPETITION

Aerobic Base
10min Air Bike
10min Ski Erg
*No rest in between. Find your zone and focus on relaxing and breathing. Heart rate should stay low but constant. An easy test is “Conversational Pace” -You should be able to speak in full sentences without losing breath.

 

LEANX

Mins 0-6 Complete:

21-15-9
Lateral Hops over DB 
Sit ups
DB Thruster

Mins 6-12 Complete:

21-15-9
Burpees
DB Push Press
DB Front Rack Squat

Mins 12-18 Complete:

21-15-9
Push Ups
DB Power Cleans
Box Jumps

 

 

BOX NEWS

• Bring a Friend day is this Thu! Bring family, friends, coworkers, etc to any class time that day. 
• Our Whole 30 Nutrition Challenge kicks off with a Seminar on Sunday, May 6th, with challenge rules going into effect on Monday, May 14th. 
• Going Away Party for Cory and Whole 30 pitch-in on Friday, May 11th at 7:30pm at the box.