Tuesday 12/05/17

 In CrossFit

CROSSFIT

*Deload Week

Gymnastic Skill / Strength
12 Minute EMOM

1. Strict Ring Dip 6-8 :02 ISO Top and Bottom
2. Strict Pull Up 6-8 :02 ISO Top and Bottom
3. L-Sit :20/:10/:20
4. Crocodile Breathing

Metcon
12 Minute AMRAP:
200m Run
10 Alt KB Lunge (53, 35)
10 Push Ups
20 Sit Ups

*Hold KB in goblet position for the alt. lunges

 

LEANX

A. 9 Min AMRAP
30 Double Unders
20 Box Step Ups (24,20)
10 T2B

Rest 2 Min

9 Min AMRAP
10 Goblet Lunges (53,35)
20 Lateral Hops over KB
30 RKBS (53,35)

B. Tabata Hollow Rocks

 

BOX NEWS

Join us for the 4B New Albany and 4B East Holiday Parties on Saturday, 12/16. Checkout the event pages below for all the details:

New Albany Event Page

East Event Page

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