4B New Albany

CROSSFIT *Performance Week Strength 3 Rounds: 0-90s: 40s Tempo Chin-ups 90s-3min: 40s Tempo Ring Dips *Tempo: 2s iso, 3-5s ecc Benchmark “Helen” 3…

CROSSFIT *Performance Week Strength Back Squat 3×10 across *Increase load from last week -ss w- Nordic Curls 3×6 (3s ecc) Metcon 8min EMOM:…

CROSSFIT *Performance Week WOD For Total Time: 100 DUs 40 Plate GTOH (45, 25) 30 Wall Ball (20,14) 20 Ring Rows 10 V-Ups…

CROSSFIT *Performance Week Strength RDL 3×10 across *Increase load from last week -ss w- SA Front Rack Carry 3x100m/side *Increase load from last…

CROSSFIT *Performance Week Core 3 Rounds: 20s Side Plank (L) 20s Side Plank (R) 20s Plank 1min Rest Metcon W/ a Partner For Time:…