New Albany, Wednesday, 11/07/18
CROSSFIT
*Load Week
WOD
For time:
100 DUs
90 Sit-ups
80 Lateral Plate Hops (45, 25)
70 Step-ups (24, 20)
60 Push-ups
50 Plate GTOH (45, 25)
40 Box Jumps (24, 20)
30 Pull-ups
20 V-Ups
10 Burpee BJO (24, 20)
COMPETITOR / STRENGTH
Bench Press
A. 4 Rounds of:
8 Single Arm Dumbbell Bench Press
10 Single Arm Band Row
B. 4 Rounds of:
8 HK Landmine Press
20 Band Pull Aparts
*Start at eye forehead level and finish at sternum on pull-aparts.
LEANX
A. 5 Mins: 10 of each
Bent Knee Rocks
Modified Windshield Wipers
Chalk Angels
Tabletops
B. Gymnastics:
4 Rounds:
12 Ring Rows
RIGHT INTO
ME Ring Row Hold (10-30sec)
C. 5 Min AMRAP
10 Plate Weighted Sit ups (25,15)
15 Plate GTOH
20 Plate Lateral Hops
-Rest 3 Mins-
5 Min AMRAP
5 Offset Plate Push ups/Side
10 Plate Push Press (25,15)
15 Plate Squats
BOX NEWS:
- The 4B Longevity Program kicks off Tuesday, November 6th!
- 4B Christmas Party – Saturday, 12/8, 7pm