New Albany, Friday, 10/12/18
CROSSFIT
Strength
6min Alt EMOM
Odd: 20s OHS Bottom Hold
Even: 45s Plank
*Empty bar on OHS
Metcon
16min AMRAP:
40 DUs
20 Walking Lunges
10 T2B
COMPETITOR
Muscle-Up Progressions
Strict Musce-Ups
9min EMOM:
1-2 Strict Muscle–ups
-or-
3 Rounds of:
Min 1: 5-7 False Grip Ring Pull-ups
Min 2: 5-7 Ring Dips
Min 3: 5-7 Table Tops
LEANX
A. 7 Min Movement Flow
10 Blackburns
10 Alternating Swimmers
10 Scorpians
10 Heel Drops/Leg
10 Knee to Chest with Kick up
10 Sec Pigeon Stretch
10 Ankle bounces
B. 12 Min AMRAP:
5 Pull Ups
100m Run
10 RKBS (53, 35)
100m Run
15 Sit ups
C. Cash Out for time:
with partner
15 Tire Flips
30 Tire Jumps (each person)
15 Tire Flips
BOX NEWS
October, November, and December are packed full of events at 4B. Here are some important dates to save:
- #NoBS Challenge – Cut sugar and booze out of your diet – All of October.
- lululemon Box Throwdown – Friday, 10/19, 6:30-9:30pm
- Freaky Friday Night Lights (at 4B East) – Friday, 10/26, 6:30pm
- 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
- 4B Christmas Party – Saturday, 12/8, 7pm