New Albany, Thursday, 10/04/18

CROSSFIT

*Base Week

Strength / Mobility
10min for Quality
10 Jefferson Curls
5 Turkish Sit-ups / side
10 BU KB Press / side
10 SA Band Row / side

Metcon
10min AMRAP:
8 KB Taters (35, 26)
10 Alt KB Push-ups
12 Ring Rows

 

COMPETITOR

Rest

 

LEANX

A. 7 Min Movement Flow
10 90/90 Hip Transitions
10 SL Glute Bridges/Side
10 SL Raises
10 Hollow Body Rocks
10 Supermans
10 Heel Drops
5 Push ups to downdog

B. For Time:
10,8,6,4,2 of:
Lungsters
20, 18, 12, 8, 4 of
SL Sit ups

C. 1 Set every 90 sec for 3 rounds:
100m Sprint
10 SA RKBS/Side
20 Goblet Marches

-Rest 30 sec-

 

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