New Albany, Tuesday, 10/16/18

CROSSFIT

*Performance Week

Strength
Strict Press
3×5 (3311)
10-8-6-6
*Building for both

Metcon
For time,
30-20-10 of:
Pull-ups
Tuck-ups
*Rx+ C2B & V-Ups

 

COMPETITOR

Air Bike
20min for Calories
*Goal is consistent Watts (power output) throughout the 20min.

 

LEANX

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

B. Strength (Booty)
10 Min EMOM:
45 Sec on; 15 off
1. 10 Bench Dips into ME Pulse Squats
2. 10 Box Push Ups into ME Bulgarian Split Squats (switch every 5 reps)
-Rest 15 sec-

C. For Time:
10-1
Plate GTOH
Plate Presses
Plate Russian Twists
*5 Supermans EMOM until finished*

 

BOX NEWS

• The lululemon Invitational is this Friday 10/19 from 6:30-9:30pm. Come party it up at 4B New Albany with your local CrossFit community as coaches from 5 area gyms compete in 4 workouts!
• 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