New Albany, Friday, 03/30/18

CROSSFIT

*Deload / Reset Week

Strength
12min to Complete:
3 Rounds:
10 Split Stance RDL / side
100m Suitcase Carry (R)
100m Suitcase Carry (L)

Metcon
10min EMOM:
Odd: KB Complex (L)
Even: KB Complex (R)
*KB Complex = 5 suitcase DL, 5 SA Swings, 5 KB Cleans, 5 Reverse Lunges

 

COMPETITION / EXTRA STRENGTH / GET SWOLE

3 Rounds of:
10 TK Banded Hip Ext
10 Band Pull-Throughs
3x10s GHD Hip Extension Hold
*Hold GHD Hip Extension in top position

 

LEANX

A. 7 Min AMRAP:
12-15 V-Ups
12-15 Push ups
12-15 DB RDL’s
*pick a number that will challenge you; does not have to be unbroken; perfect time to practice these movements

B. 10 Min AMRAP with Partner:
200M Row/Run
Goblet Squats
*Partner 1 rows while partner 2 squats then switch. Score is total squats. 

C. Cash out:
Tabata Russian Twists

 

BOX NEWS

• The gym will be closed on Easter Sunday (4/1). Get outside and enjoy time with friends and family!