New Albany, Saturday, 10/20/18

CROSSFIT

*Performance Week

Benchmark Saturday
“Karen”
For time:
150 Wall Balls (20, 14)

 

COMPETITOR

Aerobic Conditioning
75min
Hike, Bike, Run, or Row
*Target HR 120-140

 

LEANX

A. 5 Min Flow
10 Heel Drops
10 Sec. Seal Pose
10 Frog Hops
10 BirdDogs
10 Knee Hug to Rev Lunge
100m Jog

B. 30 Min EMOM:
1 Bike
2 Tuck Ups
3 Burpees
4 Walking Lunges
5 200m Run
6 Rest

 

BOX NEWS

• 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