New Albany, Tuesday, 06/12/18

CROSSFIT
*Base Week


Gymnastic Strength
A. 9min to complete, 3 Rounds:
Strict Pull-ups (ME -2)
Strict Ring Dips (ME -2)

*ME – 2 = Max Effort, minus 2 reps. Must be able to do 5-7 reps UB for whatever scaling method you choose.

Metcon
B. “Bike Gone Bad”
3 Rounds:
DB Snatch (50, 35 alt)
Burpees
Box Jumps (24, 20)
HRPUs
Cal Bike
Rest
*Score is total reps

 

COMPETITION

4 Rounds NFT:
5 Supine Shoulder Flexion
10 Plank w/ Reach
30s Handstand Holds
*Pull belly button to your nose and use a rig post as your target for plank with reach.

 

LEANX

25 Min EMOM:
1. Battle Rope Circles (30sec/side)
2. Bodyweight Russian Twists
3. Weighted Wall Sit w/ Plate (25,15)
4. 200m Run
5. Rest

 

BOX NEWS

• Our Next On-Ramp Class starts today (Monday, June 11th) at 7pm. First week is FREE for anyone who wants to try out 4B. 
• Join Coach Case at lululemon Oxmoor at 9am on Saturday morning (6/16) for a free Father’s Day Weekend recovery class.
• FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am. (No 10am class & Open Gym closes at 10am that day).
• KidFit kicks off Monday, June 18th! Sign-ups are in the lobby.