New Albany, Wednesday, 10/10/18
CROSSFIT
WOD
For time:
800m Run
400m Suitcase Carry (53, 35)
50 Burpees
400m Suitcase Carry
800m Run
Rx+ (70, 53)
COMPETITOR
Pistol Progressions
2 Rounds:
10 Bird Dogs (5/side)
10 Side Plank With Rotation (5/side)
10 Shin Boxes (5/side)
10 Single Leg Squat (opposite foot stretched behind)
Single Leg Box Squat
3×4 / side
*Counterbalance & Tempo (3s down, 3s pause, 3s up)
LEANX
A. 8 Min Movement Flow
8 Supine Rolls
8 Bent Knee Rocks
8 Rollbacks
8 Scorpians
8 Heel Drops
8 Toe Touches
8 Chalk Angels
B. 30 Min AMRAP with Partner:
2000m Row
100 Box Step Ups
800m Run
80 Burpees
2000m Row
100 Bodyweight Russian Twists/Side
BOX NEWS
October, November, and December are packed full of events at 4B. Here are some important dates to save:
- #NoBS Challenge – Cut sugar and booze out of your diet – All of October.
- lululemon Box Throwdown – Friday, 10/19, 6:30-9:30pm
- 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