New Albany, Thursday, 10/11/18
CROSSFIT
Strength / Mobility
10min for Quality
5 KB WIndmills / side
10 Bear Squats
5 Hip CARS / side
10 Cat Camels
Metcon
4 Rounds:
30 on, 30 off
1. Air Squats
2. DB Push Press (35, 25)
3. RKBS (53, 35)
4. Ring Rows
*Score is total reps
COMPETITOR
Rest
LEANX
A. 10 Min Movement Flow
10 Birddogs
10 Cat Camels
10 Hip Rockers
10 Plank with Kick up
10 Glute Bridges
10 Deadbugs
B. 5 Rounds for Quality
10 DB Weighted Glute Bridges (HEAVY)
10 Banded Clam Shells/Side
10 Lateral Monster Walks/Side
10 DB Deficit Reverse Lunges (5/side)
C. For Time:
100 Wall Balls
*10 Walking Lunges EMOM*
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