New Albany, Tuesday, 09/18/18

CROSSFIT

*Build Week

WOD
20min AMRAP:
200m Run
3 Power Cleans (135, 95)
10 Box Jumps (24, 20)
100m Suitcase Carry (53, 35)
*Rx+ (185, 125)

 

COMPETITOR

Muscle-Up Progressions + Accessory
4 Rounds:
10 False Grip Supine Ring Rows
30s Ring Support Hold
10 Ring Push-ups
*Feet on box for Supine RR. Focus on externally rotating fists and pulling shoulder away from ears at the top of your ring push-ups

B. 3 Rounds:
Min 1: 30sec DB Bicep Curls
Min 2: 30sec Banded Lat Pull-downs
Min 3: 30sec Bodyweight Tricep Ext

 

LEANX

A. 2 Rounds:
Blackburns
Scorpians
Child’s Pose with Rotation
Push Up to Down Dog
Leg Sweeps
Jumping Jacks

B. Strength
DB Shoulder Complex
Complete 4 Sets in 8 Mins
10 DB Floor Press
10 DB Flyes
10 DB Skullcrushers

C. 10 Min Ladder
2 RKBS (53, 35)
2 V-Ups
2 HRPU
-10 Supermans after each round-

D. Finisher:
3 Min EMOM:
30 Sec Bent Knee Hollow Body Hold
30 Sec Hanging Knee Raises

 

BOX NEWS

• This Thursday is our monthly Bring a Friend Day during all class times at 4B! Bring friends, family, coworkers… whomever you would like! The WOD will still be challenging but will be scalable for beginners during all class times.
• Sign-ups for our October #NoBSChallenge (No Booze, No Sugar Challenge), are in the lobby! Checkout full details on the flyers around the gym!
• Kenuckiana’s Fittest 2019 is less than 2 weeks away! There will be no classes that Saturday, but come out and cheer on your fellow athletes!