Tuesday, 9/26/17

 In CrossFit


*Build Week

Gymnastic Skill / Strength
HSPU Skill Work
10min to complete
4 Rounds
2 Strict HSPU +
2 Kipping HSPU

RX+ 5 Rounds of 4 Strict Deficit + 2 Kipping (self select deficit height) 

For Time:
Buy In: 800 m run

2 Rounds
16 SA DB S2OH (50,35)
50 Double Unders

400 m Run

2 Rounds
16 SA DB S2OH (50,35)
50 Double Unders

Cash Out: 800 m run

*8 S2OH Each Side. 22min cap
*RX+ 3 Rounds



A. 2 min on 1 min off with Partner until you complete:
100 Cal Row
50 Lateral Hops over the rower
50 DB Push Press

B. Strength EMOM x 8:
1. DB Single Leg RDL
2. DB Weighted Sit ups
3. DB Bent Over Row
4. DB Floor Press



KF17 is this Saturday, 9/30. No classes or open gym at East or New Albany that day. Several 4B teams/athletes are competing against athletes from all over the region. Come out and cheer on your fellow athletes!


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