New Albany, Thursday, 09/27/18

CROSSFIT

*Deload Week

Metcon
3 Rounds
1. Dbl KB DL (53, 35)
2. Battle Rope Alt Waves
3. Box Step Over (knee height)
4. Double Unders
5. Air Bike
6. Rest
*:45 on / :15 transition
*Rx+ (70, 53 on KB DLs)

 

COMPETITOR

Rest

 

LEANX

A. 10 Min Movement Flow
10 Supine Hip Circles
10 Tabletops
10 Elevated Rolls
10 Heel Drops
10 Sec Pigeon Stretch/Side
10 Rockbacks
10 Hip Rockers to Mountain climber
10 Sec Seal Pose

B. 5 Rounds for Time:
5 T2B
10 RKBS (53, 35)
5 T2B
10 KB Cleans

C. Finisher:
3 Sets of 10/Side
10 Single Leg Pallof Presses
10 Banded Lateral Chops

 

BOX NEWS

  • KF18 is this Saturday, September 29th. If you’re competing or volunteering, you should have received an email with assignments and/or information for the day. If you plan to spectate, events will run from 8:45am – 3pm. There will be no classes at either 4B location on Saturday, and no 5:30pm class in New Albany this Friday 9/28. Come out and party it up with your #4BFamily on Saturday.
  • Tighten up your diet and join our October #NoBS Challenge! Registration and details can be found at the front desk.
  • Strongman Sunday is this coming Sun’, 9/30. Come lift heavy things with Coach Mike!