New Albany, Saturday, 10/06/18
CROSSFIT
*Base Week
Benchmark Saturday
“Kelly”
5 Rounds of time:
400m Run
30 Box Jumps (24, 20)
30 Wall Balls (20,14)
*35min cap
COMPETITOR
Aerobic Conditioning
Do “Kelly” in class, and then a 10min rest & recovery ride on the airbike. Kelly is a high volume workout and should be all the stimulus that anyone needs for today. If you want to dedicate extra time, spend it with a recovery ride and mobility work.
LEANX
A.2 Rounds:
20 Sec Bretzle Stretch/Side
10 SL Windmills
10 Bent Knee Rocks
10 Mountain Climber with Reach/Side
10 Sec Seal Pose
10 Sec Down Dog hold
B. For Time:
100 Sit ups
90 Double Unders
800m Run
70 Lateral Plate Hops
60 Plate Russian Twists
50 Alternating Plate Shuffles
400m Run
30 Back Extensions
20 Pull Ups
100m Run
*25min cap
C. Finisher,
3 Rounds:
ME Handstand hold
right into
30 Band Pull aparts
*Rest as needed in between rounds.
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