New Albany, Tuesday, 11/06/18

CROSSFIT

*Load Week

Gymnastic Strength
3 Rounds
5 Table tops
:10 Hold Top of Rings
:20 rest
:10 Hold Bottom of Rings

-then-

Every 2 min for 6min:
30s Ring Push Ups +
15 Standing Band Row
*1s ISO at bottom & top on Ring Push-Up

Metcon
Rowing Intervals
W/ a Partner
8×250
8×125
*2 scores – Slowest 250 & slowest 125. 4 of each distance per partner

 

COMPETITOR / STRENGTH

Pull-up Progressions
2 Rounds of:
30s Foam Roll Lats
30s Kneeling Lat Opener on Box
10 Overhand Banded Lat Pull-downs
10 Underhand Banded Lat Pull-downs

-then-

4 Rounds of:
Strict Pull-ups – ME minus 2
*Complete 5 HK Bottoms Up KB Press / side between each set of pull-ups

 

LEANX
A. 5 Mins; 10 of each
Scorpions
Child’s Pose
Mtn Climber to Hip Rocker
Down Dog alt toe touch

B. 8 Min Ascending Ladder
2 DB Tricep Extension
2 DB Bent Over Rows
2 Bicep Curls/Arm

C. 2 Min AMRAP x 4 sets:
3 Burpee Pull Ups
4 Jumping lunges/side
5 DB Thrusters (25,20)
-Rest 1 Min B/T sets-

D. Finisher: 3 rounds: ME Wall Sit hold (15,10)

 

BOX NEWS:

• The 4B Longevity Program kicks off Tuesday, November 6th!
• 4B Christmas Party – Saturday, 12/8, 7pm