New Albany, Friday, 09/07/18

CROSSFIT

*Base Week

WOD
Strict Press
3×5 (3X13 tempo)
-then-
12-10-8
*Building for both

Metcon
7 Rounds:

Min 1:
20 Russian Twists (25, 15)
10 Tuck-ups
AMRAP of Wall Balls in remaining time (20, 14)

Min 2:
Rest

*score is total wall balls

 

COMPETITOR

Muscle-Up Progressions + Accessory

A. 3 Rounds:
10 False Grip Supine Ring Rows
30s Ring Support Hold
10 Ring Push-ups

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

 

LEANX

A. 10 Min Movement Flow
10 Rockbacks
10 Hip Rockers
10 Sec Child’s Pose
10 Windmills
10 Deadbugs
10 Banded Glute Bridges
10 Banded Jane Fonda’s
10 Banded Good Mornings
10 Banded Air Squats

B. 9 Min EMOM:
1. 10 Banded Clamshells/Leg
2. 10 Banded Kickbacks/Leg
3. 5 DB Reverse Lunges/Leg

C. 12 Min AMRAP:
200m Run
15 Plate GTOH
10 OH Walking Lunges

D. Finisher:
3 Min EMOM:
30 Sec Hollow Body Hold
30 Sec Superman Hold

 

BOX NEWS 

• Our next On-Ramp class starts this Monday, 9/10 at 7pm. On-ramp is our getting started program and takes place on Mondays, Tuesdays, and Thursday nights at 7pm. The full program is 2 weeks long, and the first week is free for anyone wanting try it out! Let your family and friends know!