CROSSFIT
*Base Week
Strength
15 Minutes to Complete
Deadlift
3×8
*across
-superset w/-
SA OH Carry
3x50m per arm
Metcon
10 Minute AMRAP
5 KB Snatch L
10 Lateral Box Step up L
5 KB Snatch R
10 Lateral Box Step Up R
KB Weight 35, 26
COMPETITION
3 Rounds NFT:
10 http://HK Landmine Press / side
10 Supine Barbell Row
2 Bottoms UP TGU / side
*Starting a TGU progression. No movement builds full body, strength, mobility, and stability like a TGU. We’ll start with light bottoms TGUs, then prorgess to heavier standard TGUs over the next 8 weeks.
LEANX
With a Partner for Time:
50-40-30-20-10
Step Ups
HRPU’s
Ring Rows
*30 Double Unders AFTER each set (EACH Person)
-then-
5 Min AMRAP w/ Partner
10 Med Ball Sit ups to partner
10 Med Ball Plank Rolls
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.
- Specialty Class this Thursday w/Coach Gabby @ 5:30pm – Wear a pair of socks for Rope Climbs, and an old shirt for some tire flips!
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