New Albany, Wednesday, 11/07/18

CROSSFIT

*Load Week

WOD
For time:
100 DUs
90 Sit-ups
80 Lateral Plate Hops (45, 25)
70 Step-ups (24, 20)
60 Push-ups
50 Plate GTOH (45, 25)
40 Box Jumps (24, 20)
30 Pull-ups
20 V-Ups
10 Burpee BJO (24, 20)


COMPETITOR / STRENGTH

Bench Press
A. 4 Rounds of:
8 Single Arm Dumbbell Bench Press
10 Single Arm Band Row

B. 4 Rounds of:
8 HK Landmine Press
20 Band Pull Aparts
*Start at eye forehead level and finish at sternum on pull-aparts.

LEANX

A. 5 Mins: 10 of each
Bent Knee Rocks
Modified Windshield Wipers
Chalk Angels
Tabletops

B. Gymnastics:
4 Rounds:
12 Ring Rows
RIGHT INTO
ME Ring Row Hold (10-30sec)

C. 5 Min AMRAP
10 Plate Weighted Sit ups (25,15)
15 Plate GTOH
20 Plate Lateral Hops

-Rest 3 Mins-

5 Min AMRAP
5 Offset Plate Push ups/Side
10 Plate Push Press (25,15)
15 Plate Squats

 

BOX NEWS:

  • The 4B Longevity Program kicks off Tuesday, November 6th!
  • 4B Christmas Party – Saturday, 12/8, 7pm