New Albany, Friday, 11/09/18

CROSSFIT

*Load Week

WOD
18min AMRAP:
25ft Bear Crawl (F)
25ft Bear Crawl (B)

10 Suitcase Deadlift (R)
10 KB Front Squat (R)
10 KB S2OH (R)

25ft Lateral Bear Crawl (R)
25ft Lateral Bear Crawl (L)

10 Suitcase Deadlift (L)
10 KB Front Squat (L)
10 KB S2OH (L)
*Rx (35, 26) Rx+ (53, 35)

COMPETITOR / STRENGTH

Accessory Strength
A. 3 Rounds of:
20 Glute Bridge Marches
5 Glute Ham Raise ISO
10 Feet Together / Heels Elevated Squat
*5s Pause in forward position on GHR ISO

B. 3 Rounds of:
10 SL Goblet Squat to Bench / leg
10 Weighted Hip Thrusts
15-20 Hamstring Roll-Outs

LEANX
A. 5 Mins; 5 reps of each
Walkouts
Mountain Climbers
Down Dog Alt Toe Touches
Pigeon Stretch

B. 8 Min AMRAP
10 DB Clean and Press
20 Box Step Up
30 Shoulder Taps

C. 7 Min AMRAP
10 DB Step Ups
20 Plank Rows
30 Double Unders

D. 6 Min AMRAP:
10 Box Push Ups
20 Box Jump
30 DB Russian Twists

BOX NEWS:

  • The 4B Longevity Program kicks off Tuesday, November 6th!
  • 4B Christmas Party – Saturday, 12/8, 7pm