New Albany, Friday, 06/01/18

CROSSFIT
*Performance Week

Strength
Back Squat
3×10 across
*Increase load from last week
-ss w-
Nordic Curls
3×6 (3s ecc)

Metcon
8min EMOM:
1 Power Snatch (hip)
1 Power Snatch (above knee)
3 OHS
*Across

 

 

COMPETITION

A. 3 Rounds:
15 Single Leg Goblet Squat (R)
15 Single Leg Goblet Squat (L)
40s False Grip Hang (rings)
*Rest as needed between movements and sets.

B. 20min Row for Meters (aerobic) 
*Strokes per min < 25
**HR below 140

 

LEANX

A. 12 Min EMOM:
1. SA Ring Row (30Sec/Side)
2. Barbell Glute Bridge
3. DB Floor Press

B. 10 Min AMRAP:
10 T2B
12 RKBS (53,35)
14 DB Push Press

 

BOX NEWS

• FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am. (No 10am class & Open Gym closes at 10am that day).
• KidFit kicks off Monday, June 18th! Sign-ups are in the lobby. 
• Competitor Meet-up this Saturday, June 2nd at 11:00am. Email case@4bfit.com if you’d like to join.