New Albany, Saturday, 04/07/18
CROSSFIT
*Deload / Reset Week
Metcon
All for time:
40 Burpee Box Jump Overs (20)
-2min rest-
6 Rounds of:
3 Strict Pull-ups
6 HRPUs
9 Goblet Squats (35, 25)
-2min rest-
6 Rounds of:
4 Pull-ups
8 Push-ups
12 Squats
-2min rest-
40 Burpee Box Jump Overs (20)
*30min cap
COMPETITION / EXTRA STRENGTH / GET SWOLE
6min Alt EMOM:
Odd: 10 Upright Ring Rows
Even: 30s Hanging Bent Knee Holds
*Focused on hips tucked under on holds. Think about pulling your belly button up toward your nose.
LEANX
3 Min AMRAP x 5
50 Double Unders
15 KB Thrusters
ME RKBS
-Rest 1 Min b/t sets –
BOX NEWS
- Testing Week for CrossFit starts next Monday, April 9th. We’ll be completing 5RMs, gymnastics benchmarks, conditioning tests, and benchmark WODs. All testing, all week. Get to class, test yourself, and establish baselines for the upcoming cycle and year. *Thursday will be a makeup day for any tests missed Mon-Wed. On Sunday we’ll have a regular WOD programmed, but will encourage make-ups of any tests missed throughout the week.
- GET READY FOR SUMMER! Our next Nutrition Challenge kicks off with a seminar on Sunday, May 6th, with the actual challenge rules starting on Monday, May 14th. Stay posted for full details coming out over the next few weeks.