New Albany, Friday, 12/07/18

CROSSFIT

*Base Week

Strength:
Front Squat
6 x 5
*across @
70-80% of 1RM

Metcon:
With a partner:
10 Down and Back Farmers Carry (AHAP)
*5 each

 

COMPETITOR / EXTRA STRENGTH

3 Rounds
14 Farmer Carry Step Ups (12″) (AHAP)
5 Glute Ham Raises

“The BC Ladder”
10, 9, 8, 7…2, 1
Glute Bridge w/ band @ knees
Supine hip Abductions w/ band

 

LEANX

A. 2 Rounds:
2 Rig to wall down and backs
10 Child’s Pose with Rotation
10 Rockbacks
10 Alt Down Dog toe touches

B. 3 Rounds:
30 sec on; 30 off of:
Underhand Band Pull Aparts
Standing Banded Rows
Standing Banded Pressdowns

C. 20 Min EMOM:
1. Ropes
2. Alt. V-ups
3. Bikes
4. Box Step Ups
5. Rest

 

BOX NEWS:

4B Holiday Party – Sat’ 12/8 @ 7pm
Tickets are available in the front lobby! $10 in advance, $12 at the door. All proceeds will go to provide toys for children at Necco, a local foster care organization where one of our 4B members works. We’ll provide meat, beer, and wine. Bring a side dish if you’d like. There will also be a $5 raffle at the party for a chance to win a $100 Rogue gift card – And there’s a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle. 

Family WOD – Sun’ 12/9 @ 1pm
Join us for a family workout this coming Sunday at 1pm. Family of all ages are welcome to attend!