New Albany, Tuesday, 10/23/18

CROSSFIT

*Deload Week

Weightlifting
Power Clean
3-3-2-2-1-1-1
*Building

Strength
Front Squat
3×5 (3311)
10-8-6-6
*Building for both

COMPETITOR

Rowing Intervals
6x500m
*1:1 work rest. Aim for a pace 5-10s faster than 2k row pace.

LEANX

A. 8 Min Flow:
8 Supine Rolls
8 Windshield Wipers
8 Bent Knee Rocks
8 Heel Drops
8 Ankle Bounces
100m Run

B. Tabata: Hollow Body Rocks
-Rest 1 Min-
Tabata: Superman Hold

C. 10 Min AMRAP:
100m Run
10 RKBS
10 Sit Ups

D. Finisher:
3 Min EMOM:
15 Sec Jump Squats
15 Sec Jumping Lunges
30 Sec Rest

BOX NEWS

Lots of fun community events coming up over the next couple months – Save the dates!

Classes