East, Tuesday, 10/16/2018
CROSSFIT
*Performance Week
Metcon
6 Rounds for reps
1 Minute @ each station
1. Assault Bike
2. FR Alt Box Step Ups w/empty BB
3. Farmer Hold 53, 35
4. Rest
*score is total reps
COMPETITOR
Air Bike
20min for Calories
*Goal is consistent Watts (power output) throughout the 20min.
LEANX
2 Rounds:
Blackburns
Scorpions
Child’s Pose with Rotation
Push Up to Down Dog
Leg Sweeps
Jumping Jacks
-then-
Strength (Booty)
10 Min EMOM:
45 Sec on; 15 off
1. 10 Bench Dips into ME Pulse Squats
2. 10 Box Push Ups into ME Bulgarian Split Squats (switch every 5 reps)
-Rest 15 sec-
-then-
For Time:
10-1
Plate GTOH
Plate Presses
Plate Russian Twists
*5 Supermans EMOM until finished*
BOX NEWS
- The lululemon Invitational is this Friday 10/19 from 6:30-9:30pm. Come party it up at 4B New Albany with your local CrossFit community as coaches from 5 area gyms compete in 4 workouts!
- Freaky Friday Night Lights – Friday, 10/26, 6:30pm
- 4B Internal Weightlifting Meet (in New Albany) – Saturday, 11/3, 9am