East, Friday, 06/01/2018

CROSSFIT
*Performance Week

STRENGTH 

Back Squat
3×10 across
*Increase load from last week
-ss w-
Nordic Curls
3×6 (3s ecc)

WOD

7 Minute EMOM

4 SDHP 75, 55
6 Alt. FR Fwd Lunge 75, 55

*no score

COMPETITION

3 Rounds:

15 Single Leg Goblet Squat (R)
15 Single Leg Goblet Squat (L)
40s False Grip Hang (rings)
*Rest as needed between movements and sets.

-then-

20min Row for Meters

*Strokes per min < 25
**HR below 140

LEANX

12 Min EMOM:

1. SA Ring Row (30Sec/Side)
2. Barbell Glute Bridge
3. DB Floor Press

-then- 

10 Min AMRAP:

10 T2B
12 RKBS (53,35)
14 DB Push Press

BOX NEWS

• FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am. (No 10am class & Open Gym closes at 10am that day) in New Albany 
• Competitor Meet-up this Saturday, June 2nd at 11:00am. Email zack@4bfit.com if you’d like to join.