New Albany, Friday, 06/15/18

CROSSFIT
*Base Week


Strength
Bench Press
3×8
*across
-ss w-
Quadruped Around-the-worlds
3×3 trips per arm

Metcon
21-15-9 of:
Pull-ups
Sit-ups
Ball Facing Burpees  

 

COMPETITION

A. MU Progressions:
8min Alt EMOM:
30s Table Rocks
30s Box Transitions (from forearm)

—–
B. Lower Body Accessory
4 Rounds of:
10 GHD Hip Ext
8 Natural Leg Ext
10 GHD Sit-ups (to parallel)

 

LEANX

A. :40 Sec On; :20 Sec Off x 8
Sumo-Stance KB Deadlifts
KB RDL

B. 16 Min AMRAP:
30 Double Unders
20 Air Squats
10 Box Jumps
5 DB Snatch/Side

 

BOX NEWS

• Join us on Sunday for a Father’s Day Family WOD. Bring family of all ages for a fun partner / team workout. 
• Our Next On-Ramp Class starts today (Monday, June 11th) at 7pm. First week is FREE for anyone who wants to try out 4B. 
• 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.