New Albany, Wednesday, 06/13/18

CROSSFIT
*Base Week


Strength
A. Deadlift
3×8
*across
-ss w-
OH Carry
3x50m / arm

Metcon
B. With a Partner
8min Max Distance Row
*Partners Alternate every 30sec 

 

COMPETITION

A. 3 Rounds NFT:
10 HK Landmine Press / side
10 Supine Barbell Row
2 Bottoms UP TGU / side

*Starting a TGU progression. No movement builds full body, strength, mobility, and stability like a TGU. We’ll start with light bottoms TGUs, then prorgess to heavier standard TGUs over the next 8 weeks.

 

LEANX

A. With a Partner for Time:
50-40-30-20-10
Step Ups
HRPU’s
Ring Rows

*30 Double Unders AFTER each set (EACH Person)

B. 5 Min AMRAP w/ Partner
10 Med Ball Sit ups to partner
10 Med Ball Plank Rolls

 

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. 
• 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.