New Albany, Tuesday, 9/11/18

CROSSFIT

*Build Week

Gymnastic Strength
HSPU
Negative + Kipping
(4 + 4) x 3
-ss w-
20s Hollow Body Rocks

Metcon
Every 4min for 3 Rounds:
10 Push-ups
40 DUs
10 Push-ups
200m Run
*rest the remainder of the 4min after work is finished. Score is slowest round.
*Rx+ 15 push-ups & 50 DUs

 

COMPETITOR

Bike / Row Intervals
2000m Row
*20 SPM

1000m Row
*24 SPM

500m Row
*28 SPM

*SPM = Strokes Per Minute. Go at 70-80% intensity during each effort. Each pull should be equally as quick and powerfull, Strokes per minute difference should be dictated by how long your return takes.

 

LEANX

A. 7 Min Movement Flow
10 Blackburns
10 Alt Swimmers
10 Scorpians
10 Mountain Climbers with reach
10 Quadruped Hip Circles
10 Bent Knee Rocks
10 Glute Bridges with 3 Sec hold at top

B. 9 Rounds:
11 Burpees
200m Run
1 Manmaker (AHAP)

C. Finisher:
3 Rounds:
45 Sec Forearm Plank
15 Sec Rest  

 

BOX NEWS 

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