New Albany, Wednesday, 07/25/18

CROSSFIT
*Performance Week
 

Core Strength
Alt Tabata
4 Rounds:
20s Hollow Hold
10s Rest
20s Arch Hold
10s Rest

Metcon
16min Ladder
5-10-15…
Plate Sit-ups (15, 10)
Wall Balls (20, 14)
*200m run between each round

 

COMPETITION

3 Rounds NFT:
5 Hollow Body KB Lowering

6-7x Thru
3s HS Hold
3s Negative
Kip to top

*Week 7 of our 8 week handstand progression. Building volume this week. Testing next week.

 

LEANX

A. 8 Min EMOM:
1. 5 Chin Ups (3 sec neg) + ME Strict Push Ups
2. Rest
3. 5 Push Ups (3 sec neg) + ME Chin Ups
4. Rest

B. 8 Min EMOM:
45 on;15 off
1. Pulse Squats
2. Hanging Knee Raises

C. 8 Min EMOM:
45 on; 15 off
1. Plate GTOH
2. Alt. Plate Shuffles

 

BOX NEWS

• Our FMS Challenge is still in action. Sign-up for a Functional Movement Screen in the lobby at no extra charge (included in all 4B memberships)!