New Albany, Friday, 07/27/18

CROSSFIT
*Performance Week
 

Strength
Deadlift
Build to heavy 5
2×5 @ 90%

Metcon
3,000m Row
A: Row
B: Farmers Hold
*Partner A does 5 farmer deadlifts before handing to B. Partner B must do 5 deadlifts before A starts the row.

 

COMPETITION

A. 3 Rounds:
False Grip Pull-ups (ME -1)
Ring Dips (ME -1)
*ME -1 = Max Effort -1 rep. This is week 7 of our 8 week Muscle-Up Progressions

—

B. Core Strength
3 Rounds:
15 GHD Hip Extension
15 GHD Sit-ups (to floor)
1min Farmers Hold

 

 

LEANX

A. 5 Rounds For Time:
10 DB RDL
10 DB Walking Lunges
10 Goblet Cossack Squats
10 DB Reverse Walking Lunges

B. 4 Rounds For Time:
5 SA Thrusters (R) (25, 15)
5 SA Thrusters (L)
10 Pull Ups
-Rest 1 Min B/T Sets-

C. Cash Out:
3 Rounds:
100m Suitcase Carry (50m/side)
25 Side Crunches/Side

 

BOX NEWS

• Our FMS Challenge is still in action. Sign-up for a Functional Movement Screen in the lobby at no extra charge (included in all 4B memberships)!