New Albany, Friday, 09/28/18

CROSSFIT

*Deload Week

Metcon
For time:
21 Pull-ups, RKBS, & Box Jumps
1200m Run
15 Pull-ups, RKBS & Box Jumps
800m Run
9 Pull-ups, RKBS & Box Jumps
400m Run
*Rx (53, 35) / (24, 20)
*Rx+ (70, 53) / (30, 24)
*25min cap
 

COMPETITOR

Muscle-Up Progressions
3 Rounds:
Min 1: 10 Scorpions (alt)
Min 2: 10 Table Tops
Min 3: 6-8 Ring Dips
Min 4: 4-6 Transition Drills
Min 5: Rest

 

LEANX

A. 10 Min Flow:
10 Rib Grab Breaths
10 Windshield Wipers
10 Supine Rolls
10 Single Leg Glute Bridges/Side
10 Hip Rocker to Mountain Climber
10 Child’s Pose with Reach
100m Jog

B. Strength
5 Min AMRAP:
5 DB RDL
5 DB Deadlifts
5 DB Rev Lunges/Side

C. 12 Min AMRAP:
400m Run
30 Quick Mountain Climbers
20 Box Step ups
10 Renegade Rows (25,15)

 

BOX NEWS

  • KF18 is this Saturday, September 29th. If you’re competing or volunteering, you should have received an email with assignments and/or information for the day. If you plan to spectate, events will run from 8:45am – 3pm. There will be no classes at either 4B location on Saturday, and no 5:30pm class in New Albany this Friday 9/28. Come out and party it up with your #4BFamily on Saturday.
  • Tighten up your diet and join our October #NoBS Challenge! Registration and details can be found at the front desk.
  • Strongman Sunday is this coming Sun’, 9/30. Come lift heavy things with Coach Mike!