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