New Albany, Monday, 10/08/18

CROSSFIT

*Load Week

Gymnastic Strength
10min to complete, 3 Rounds:
4 Tempo HSPU
8 Kipping HSPU
30s Hollow Rock
*3sec negative + kip out for tempo HSPU. Goal is to go directly from tempo to kipping reps without coming off wall

Metcon
14min Partner Relay
5 Pull-ups
10 Push-ups
15/12 Cal Row

 

COMPETITOR

Weightlifting
Power Snatch + OHS
5×3
*Building

Snatch Balance
4×3
*Building

 

LEANX

A. 10 Min Movement Flow
10 Supine Hip Circles
10 Tabletops
10 Supine Rolls
10 Chalk Angels
10 Windshield WIpers
10 Blackburns
10 Hip Rockers to Mountain climber
10 Sec Seal Pose

B. Gymnastics
5 Rounds:
5 Banded Chin Ups
10 Seated double band lat pull down

C. Tabata Ring Rows
1 Min Rest
Tabata Flutter Kicks
1 Min Rest
Tabata Burpees

 

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