New Albany, Wednesday, 10/24/18

CROSSFIT

*Deload Week

Gymnastics
ME set of HSPU
-then-
2 Sets at 60 – 70%

Metcon
All for time:
100 DU Buy-in
—
6 Rounds of:
6 Pull-ups
8 Push-ups
10 RKBS (53, 35)
—
100 DU Cash-Out
*16min cap. Rx+ Strict Pull-ups, Deficit Push-ups (25s), KB (70, 53)

 

COMPETITOR

Muscle-Up Strength
Strict Muscle-Ups
ME UB Set
-then-
2 Sets at 70%

-or-

3 Rounds of:
Min 1: 4-6 False Grip Ring Pull-ups
Min 2: 4-6 Ring Dips
Min 3: 5-7 Muscle-Up Pull-Thrus

 

LEANX

A. 2 Rounds:
Band Pull Aparts
Banded Pass Throughs
Walkouts
Hip Rocker to Mtn Climber

B. 4 Sets NFT:
10 Scap Pull Ups
15 Seated Double Band Lat pull down

C. 5 Min Ladder:
2 Pull Ups
2 Med Ball Russian Twists
2 Hops over med ball

-rest 2min, then-

D. 5 Min Ladder:
2 T2B
2 Med Ball Lunges
2 Alt. Med Ball Slams

 

BOX NEWS

Lots of fun community events coming up over the next couple months – Save the dates!

• 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