New Albany, Friday, 08/17/18

CROSSFIT

*Build Week – Be smart. Limit your load and intensity in preparation for Testing Week (aka PR Week) in 2 weeks!

Strength
Deadlift
15 Minutes to:
Build to a Moderate / Heavy 3

Metcon
5 Rounds for time of:
5 Burpee Box Jump Over (24, 20)
10 Pull Ups
50 DUs

 

COMPETITION

A.Half Bodyweight Muscle-Up
5×4

B. 3 Rounds:
Min 1: 30sec DB Bicep Curls
Min 2: 30sec Lat Pull-downs
Min 3: 30 Bodyweight Tricep Ext

 

LEANX

A. 4B Movement Flow
10 Min:
1 Rig-to-wall Bear Crawl D&B
10 Shoulder Taps w/3 sec hold
10 Sec Down Dog
10 Heel Drops
10 Glute Bridge Marches
10 Hip Circles
10 Lateral Openers

B. Tabata Cal Bike
1 min rest
Tabata Double Unders
1 min rest
Tabata Cal Row
1 min rest

C. Finisher:
“The Floor is Lava” Hanging on the Bar edition

 

BOX NEWS

• Mindfully Mobile is this Sunday, 8/19 at 2:15pm! Join Jaime Candelario as he leads us through an hour of restorative mobility and yoga! *No open gym from 2:15 – 3:15pm