New Albany, Tuesday, 04/24/18

CROSSFIT

*Load Week – Volume, pace, and intensity will increase this week.

Core Strength
6min EMOM:
Odd: 35s Bent Knee Rock
Even: 35s Ring Support Hold

Metcon
All for time:
800m Run Buy-In
—
10 Rounds of:
5 Deadlifts (95, 65)
6 Burpees over bar
7 Tuck-Ups
—
800m Run Cash-Out

 

COMPETITION

10min Alt EMOM:
Odd: 8 Pause Pistols (alt – 2 sec pause in the bottom)
Even: 3 Skin The Cats

*Slow and controlled. Ball up and practice positions similar to the video.
Goal is to build foundational strength, connective tissue strength, improve range of motion, and to stimulate your muscles in a different way. All this will help build a stronger and more injury proof shoulder, chest, back, and core.

 

LEANX

A. Complete 1 round every 90 Secs for 3 sets of:
12 SA KB Press/Side
12 Ring Row

B. 10 Min AMRAP:
10 Hops to Plate (45/25)
10 GTOH
10 Lateral Hops over Plate
10 Plate Russian Twists
100m Plate Carry

C. Cash Out: Accumulate 2 Mins in a Weighed Wall Sit

 

BOX NEWS

  • Strongman WOD this Sunday April 29th at 1pm. We’ll be hosting a Strongman WOD the last Sunday of every month throughout the summer.  
  • The Whole 30 Nutrition Seminar is May 6th, with the challenge kicking off May 14th. Head over to the challenge page to checkout all the details. 
  • Going away party for Cory / Whole 30 pitch-in (there will be some non-whole 30 items too 😉 Friday, May 11th at 7:30pm