New Albany, Thursday, 10/11/18

CROSSFIT

*Load Week

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