New Albany, Friday, 04/06/18

CROSSFIT

*Deload / Reset Week

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

Metcon
7min AMRAP:
4 Power Cleans (~60% 1RM)
6 T2B
40 DUs

COMPETITION / EXTRA STRENGTH / GET SWOLE

3 Rounds of:
12 TK Banded Hip Ext
12 Band Pull-Throughs
3x15s GHD Hip Extension Holds

*Testing week is next week, but still increasing volume slightly on these movements due to low impact.

LEANX

A. 10 Mins to Complete 3 Sets:
14 SA Ring Row
14 Frog Pumps
12-15 DB Floor Press

B. For total reps: 
1 Min AMRAP Burpees
1 Min AMRAP Cal Row
2 Min AMRAP Burpees
2 Min AMRAP Cal Row
3 Min AMRAP Burpees
3 Min AMRAP Cal Row

C. Cash Out:
3 Rounds:
30Sec Handstand Hold
Right Into
ME L-Sit Hold

BOX NEWS

• Testing Week for CrossFit starts next Monday, April 9th. We’ll be completing 5RMs, gymnastics benchmarks, conditioning tests, and benchmark WODs. All testing, all week. Get to class, test yourself, and establish baselines for the upcoming cycle and year. *Thursday will be a makeup day for any tests missed Mon-Wed. On Sunday we’ll have a regular WOD programmed, but will encourage make-ups of any tests missed throughout the week. 
• GET READY FOR SUMMER! Our next Nutrition Challenge kicks off Monday, May 7th. Stay posted for full details coming out over the next few weeks.