New Albany, Tuesday, 07/17/18

CROSSFIT
*Load Week
 

Strength
Back Squat
15min to build to heavy 5,
then 2×4 @ 90-95%”

Metcon
5 Rounds for time
6 Tuck-Ups
12 Lateral Step-Overs (20)
40 DUs
12 Step-ups (20)

 

COMPETITION

 3 Rounds NFT:
5 Hollow Body KB Lowering
5 Single Arm BU KB Press
5x Thru
3s HS Hold
3s Negative
Kip to top

*Week 6 of our 8 week handstand progression

 

 

LEANX

A. 8 Min Ladder:
2 Front Rack Lunges/Leg (75,55)
2 Burpees Over Bar/DB
*Increase by 2 reps every round*

B. For Time:
100 Air Squats
*Every 30 secs must do 10 Single Unders*

RIGHT INTO

For Time:
100 Moutnain Climbers
*Every 30 Sec must do 5 Back Extensions*

 

BOX NEWS

• Bring a Friend Day is this Thursday! All class times are open to anyone who would like to try 4B… for FREE!