New Albany, Wednesday, 10/10/18

CROSSFIT

*Load Week

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