New Albany, Thursday, 10/25/18
CROSSFIT
*Deload Week
Strength
2 Rounds for Quality:
5 Jefferson Curls
5 Shin Boxes / side
5 KB Halos / direction
5 KB Windmills / side
Metcon
11min AMRAP:
5 Burpees
10 Suitcase Deadlift (5/side, 53, 35)
20 Step-ups (Knee Height)
COMPETITOR
Rest
LEANX
A. 5 Min Flow:
5 Bretzle Breaths
5 Rib Grab Breaths
5 Lateral Openers/Side
5 Supine Rolls/Side
B. 4 Rounds for Max Reps :
2 Min Max Cal Row/Bike
2 Min Burpees
C. Finisher:
5 Min AMRAP:
1 DB Rig to Wall Bear Crawl
5 DB Clean and Press
BOX NEWS
Lots of fun community events coming up over the next couple months – Save the dates!
- 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