New Albany, Friday, 04/20/18

CROSSFIT

*Base Week

Strength
Tempo RDL
3×10
(4s ecc)
*leave 2-3 reps in tank
-ss w-
Farmer Carry
3x100m
*Stay tall. KBs off legs

Metcon
For time:
30-20-10 of,
Wall Balls (20/10, 14/9)
Tuck-ups

COMPETITION

3 Rounds:
10 Single Leg Good Mornings (per side)
10 Hamstring Curls
10 TK Banded Hip Ext

*For good mornings – Toe on wall, only 6″ off ground. Push through the wall and keep hips square. Hold a light KB on the chest w/ both hands instead of DB in one hand like in the video.

LEANX

25 Min EMOM:
Min 1: 12 KB Walking Lunges (Heavy)
Min 2: 100m Run
Min 3: 20 V-Ups
Min 4: 200m Run
Min 5: REST

BOX NEWS

• Bring a Friend day is this Thu! Bring family, friends, coworkers, etc to any class time that day. 
• Our Whole 30 Nutrition Challenge kicks off with a Seminar on Sunday, May 6th, with challenge rules going into effect on Monday, May 14th. 
• Going Away Party for Cory and Whole 30 pitch-in on Friday, May 11th at 7:30pm at the box.