New Albany, Friday, 10/26/18

CROSSFIT

*Deload Week

WOD
For time, w/ A partner:
1000m Row
100 Medball Sit-ups (4′)
1000m Row
100 TK Chest Pass (6′)
1000m Row
100 Plank Medball Pass (6′)
1000m Row
100 Medball Squat Toss (over 9′ rope)
1000m Row
Rx (14, 10) med ball
Rx+ (20, 14) med ball
*40min Cap

 

COMPETITOR

Rest

 

LEANX

A. 5 Min Flow:
15 Sec Child’s Pose
10 Child’s Pose w/rotation
10 Scorpions
10 Shoulder Taps
5 Slow Push ups

B. 8 Mins to Accumulate
40 Seated DB Press
40 DB Floor Flyes
40 DB Floor Skull-crushers

C. 20 Min EMOM:
1. Battle Ropes
2. Air Squats
3. Mountain Climbers
4. RKBS

 

BOX NEWS

Lots of fun community events coming up over the next couple months – Save the dates!

• 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