New Albany, Saturday, 09/08/18

CROSSFIT

*Base Week

Benchmark Saturday
*Come rain or shine, we’ll have an alternate (similar) WOD if it’s raining too hard.

“Helen”
3 Rounds of:
400m Run
21 AKBS (53, 35)
12 Pull-ups
*Last tested on June 2nd

COMPETITOR

Aerobic Conditioning
Rowing Work
1000m Easy Row Warm-up
—-
4x500m Row
2min rest between attempts
—-
1000m Easy Row Cool-down
*Try to hold a consistent pace across all 500m efforts. Aim for a strokes per minute of 26 or less. These meters can be counted toward the row challenge.

 

LEANX
A. 10 Min Movement Flow
20 Sec Bretzle Stretch/Side
10 SL Windmills
10 Prone T’s
10 Mountain Climber with Reach/Side
10 Sec Seal Pose
10 Frog Hops

B. Tabata Bike
-Rest 1 Min-
Tabata Burpees
-Rest 1 Min-
Tabata Alternating Plate Shuffles
-Rest 1 Min-
Tabata Quick Mountain Climbers

C. Finisher
30 Tire Flips

 

BOX NEWS 

• Our next On-Ramp class starts this Monday, 9/10 at 7pm. On-ramp is our getting started program and takes place on Mondays, Tuesdays, and Thursday nights at 7pm. The full program is 2 weeks long, and the first week is free for anyone wanting try it out! Let your family and friends know!