New Albany, Friday, 05/18/18

CROSSFIT

*Base Week

Strength
RDL
3×10 across
*Leave 2-3 reps in the tank
-ss w-
SA Front Rack Carry
3x100m/side

Metcon
5 Rounds for time of:
5 Pull-ups
10 RKBS (53, 35)
15 Wall Balls (20/10, 14/9)

COMPETITION


A. 3 Rounds:
10Single Leg Goblet Squats (R)
10 Single Leg Goblet Squat (L)
30s False Grip Hang (rings)
*Rest as needed between movements and sets.

B. Air Bike Intervals
5 Rounds of:
30s Max Cal Air Bike
90s Rest

LEANX

A. 4 Sets:
90 Sec to Complete:
10 Weighted Reverse Lunge from Deficit/Side
ME Tricep Extensions
-Rest 30 Sec b/t sets-

B. 3 Min AMRAP x 5
21-15-9
KB Thrusters
RKBS
Lateral Hops over KB
-Rest 2 Mins b/t sets-

BOX NEWS

• Partner “Triple Three” this Saturday. 
• “Murph” this Memorial Day at 8:30am.