East, Friday, 06/15/2018

CROSSFIT
*Base Week


Strength

15 Minutes to Complete

Bench Press
3 x 8
*across

-superset w/ –

Quadruped Around-the-worlds
3×3 trips per arm
*yellow mini band

Metcon

2 Rounds through
:90 on :30 rest

Assault Bike
Air Squats
Burpees
Tuck Ups

COMPETITION

MU Progressions:
8min Alt EMOM:
30s Table Rocks
30s Box Transitions (from forearm)

-then-

Lower Body Accessory
Glute Ham Raise Progression
GHD Sit-up Progression
4 Rounds of:
10 GHD Hip Extension
8 Natural Leg Extension
10 GHD Sit-ups (to parallel)

LEANX

:40 Sec On; :20 Sec Off x 8

Sumo-Stance KB Deadlifts
KB RDL

-then-

16 Min AMRAP:

30 Double Unders
20 Air Squats
10 Box Jumps
5 DB Snatch/Side

BOX NEWS

• Join Coach Case at lululemon Oxmoor at 9am on Saturday morning (6/16) for a free Father’s Day Weekend recovery class.
• FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am – In New Albany. 
• Coach Sam’s going away party June 22nd. 5:30pm class will be cancelled. We will provide the meat and drinks, if you will please bring a side dish/snack. We will kick off the party at 545pm and go until Sam heads home for his beauty sleep.