East, Tuesday, 06/12/2018

CROSSFIT
*Base Week


Gymnastic Strength

9min to complete
3 Rounds:

Strict Pull-ups (ME -2)
Strict Ring Dips (ME -2)

*ME – 2 = Max Effort, minus 2 reps. Must be able to do 5-7 reps UB for whatever scaling method you choose.

Metcon

For time:

50 DUs
800m Run
50 DUs
25 HRPU
1200m Run
25 HRPU
50 DUs
800m Run
50 DUs

*20 Minute Cap

COMPETITION

4 Rounds NFT:

5 Supine Shoulder Flexion
10 Plank w/ Reach
30s Handstand Holds
*Pull belly button to your nose and use a rig post as your target for plank with reach.

LEANX

25 Min EMOM:

1. Battle Rope Circles (30sec/side)
2. Bodyweight Russian Twists
3. Weighted Wall Sit w/ Plate (25,15)
4. 200m Run
5. Rest

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.