4B New Albany

CROSSFIT *Deload Week Recovery 10min for Quality: 10 Rockbacks 10 Bird Dogs (5/side) 10 KB DL (light) 10 Rockback Squats 10 BU KB…

CROSSFIT *Deload Week Weightlifting 6min EMOM: 3 Power Sn, Above Knee *Across. Moderate Metcon 4min AMRAP: 6 Deadlifts (155, 105) 12 Burpees Over…

CROSSFIT *Deload Week Mobility Shoulder Mobility 2 Rounds: 30s Standing Lateral Openers / side 30s Banded OH Distraction / side 30s Table Tops…

CROSSFIT *Deload Week Strength Barbell Bench Press 3×10 across *Increase load from last week -ss w- 10 Prone Plate Presses (2.5 or 5#)…

CROSSFIT *Performance Week WOD In a Team of 3: 60 Cal Bike 90 Push-ups 300m sled drag (forward) 60 Cal Bike 90 Push-ups…