New Albany, Tuesday, 08/28/18

CROSSFIT

*PR Week! (Test week #2 of 2018) – Get to bed early, eat your meat and veggies, and be ready to perform during all class times this week! Overall volume will be slightly lower than a normal week in efforts to perform at maximum intensity during tests. 

Gymnastics
A. 8-10min to establish a max effort set of:
HSPU -or- ME Push-ups (plate + abmat)
-then-
ME Pull-ups (strict)

B. 2min AMRAP:
DUs
*2min ME singles if you don’t have DUs

Conditioning
C. For time:
2000m Row

 

COMPETITION

*No extra competitor work this week. Competitors should put all their effort an intensity into preparing for and executing tests.

 

LEANX

A. 10 Min Movement Flow
10 Scorpians
10 Prone T’s and Y’s
10 Shoulder Taps
10 Lateral Openers
10 Chalk Angels
10 Plank with Reach
10 Toe Taps (in downdog position)
6 T Push Ups

B. 8 Mins to Complete 4 Sets:
10 Bicep curl to shoulder press
10 Tricep Kickbacks/Arm
10 Calf Raises
100m Run

C. 16 Min Partner Relay
250m Row
5 Renegade Rows over Rower (35, 25)

 

BOX NEWS

  • Labor Day Schedule, Monday 9/3 – Hero WOD 7:30am, Open Community WOD 8:30am
  • Kettlebell Specialty Class – Sunday 9/9 @ 2:15pm
  • Checkout our most recent member story on long time 4B Athlete Andrew McCart.
    https://4bfit.com/andrew-mccart/