East, Saturday, 09/22/2018

CROSSFIT

Benchmark Saturday

Partner Angie On the Run

800m Run
-right into-
4 Rounds of
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Air Squats
-right into- 
800m Run
*athletes run together

RX+

Partner Angie On the Run

800m Run
-right into-
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
-right into-
800m Run

COMPETITOR

Aerobic Conditioning
30min for Distance:

Run, Bike, or Row
*If running or biking an out and back. Set your clock for 16min out, and try to make it back in 14min. Pace accordingly. Moderate pace for all options. Select trail run if possible – It’s good to build running volume on softer surfaces.

LEANX

5 Min Flow

10 Heel Drops
10 Sec. Seal Pose
10 Frog Hops
10 BirdDogs
10 Knee Hug to Rev Lunge
100m Jog

-then-

Thunderstruck Burpee Version

-then-

In Teams of 3:

1 Mile Run
75 Sit Ups
600m Sled Drag
75 Cal Bike
1 Mile Run

BOX NEWS

• We will be closed September 29th for Kentuckianas Fittest – come cheer on your East side athletes, and meet some of the New Albany community!