New Albany, Wednesday, 08/08/18

CROSSFIT

*Base Week

WOD
For time:
100m Run
200m Run
400m Run
800m Run
1 Mile Run
*100m Walk between each run
**35 Minute Cap

 

COMPETITION

A. 3 Rounds:
10 Single Leg RDL w/ Band Row
2x15s Hip Flexion Holds / side
10 Single Leg Goblet Squat (R)
10 Single Leg Goblet Squat (L)
*Squat to a bench or box. Complete w/out shoes to help build balance and foot strength. Rest as needed between rounds.

B. Alt Tabata:
4 Rounds
20s Hollow Rocks
10s Rest
20s Arch Hold
10s Rest

 

LEANX

30 Min AMRAP:
Buy In: 1 Mile Run
-Then AMRAP of-
50 Sit Ups
40 Push Ups
30 RKBS
20 Pull Ups