New Albany, Wednesday, 04/18/18
CROSSFIT
*Base Week
Strength
DB Tempo Bench Press
3×10
(3s ecc, 2s iso)
*leave 2-3 reps in tank
-ss w-
Ring Rows
3×10
(3s ecc, 2s iso)
*leave 2-3 reps in tank
Metcon
Complete the following 3 times:
———-
2 Rounds,
20s on, 10s off:
Jumping Pull-ups
Push-ups
Rotational Throws
Battle Ropes – Alt Waves
———-
*2min rest after each. No score. Goal is to build intensity round over round.
COMPETITION
3 Rounds:
10 DB Incline Bench
30s Banded Tricep Ext
10 EZ Bar Curl
*Leave 2-3 reps in the tank. Pick a light band that will allow you to keep constant tension for the 30s. Roughly 30-45sec rest between movements.
LEANX
A. 8 Min EMOM:
Min 1: Ring Push Ups
Min 2: SA Bent Over Row (30sec/side)
B. 5 Rounds:
30 Sec T2B
30 Sec Rest
30 Sec Wall Balls
30 Sec Rest
30 Sec Mountain Climbers
30 Sec Rest
30 Sec Air Squats
30 Sec Rest
BOX NEWS
- Bring a Friend day is this Thu! Bring family, friends, coworkers, etc to any class time that day.
- Our Whole 30 Nutrition Challenge kicks off with a Seminar on Sunday, May 6th, with challenge rules going into effect on Monday, May 14th.
- Going Away Party for Cory and Whole 30 pitch-in on Friday, May 11th at 7:30pm at the box.