New Albany, Monday, 10/08/18
CROSSFIT
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