• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Four Barrel CrossFit | Four Barrel Fitness

  • Getting Started
  • Group Classes
    • CrossFit
    • LeanX
    • Weightlifting
    • Teens Classes
    • Longevity
  • Personal Training
  • Schedule
  • Location
  • About
    • Contact
    • Mission
    • Coaches
  • Blog
    • News & Events
    • Training & Nutrition
    • 4B New Albany
You are here: Home / Competition / Competition {9/4/13}

September 3, 2014, casebelcher, Filed Under: Competition

Competition {9/4/13}

**Active Rest & Recovery Day**
It’s been a tough week, but we are approaching a deload week (next week). It’s okay if you’re feeling a little beat up. Just be sure that you’re not fighting an injury. Stay healthy for the remainder of the week and be ready for a lighter week next 

A.
*This is a rest and recovery WOD. Go easy and take as much down time as needed. The purpose is to take your joints and muscles through a full range of motion and to break a light sweat. 

3 Rounds (not for time):
1 Min Airdyne (easy)
10 GHD Sit-Ups
10 GHD Back Ext
10 AKBS (light)
10 Push-ups
10 Squats

B.
Four Barrel Tune-up Class

Soft Tissue
-2 min/side Hip Flexor/Gut Smash w/ KB or Foam Roller
Stability/Activation
-3×20 Glute Bridge
-2×15/side SLR w/ KB (Bottoms Up)
-2×10/side Leg Raise
Stretching/Flexibility
-2x30s/side Brettzel
-2x30s/side Banded Single Leg Flexion

Reader Interactions

Comments

  1. Matt McDonald says

    September 4, 2014 at 5:15 pm

    5k run for time. 21:33.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Get Started Now

We’re here to help you cut through the noise.

Our professional coaches will develop a customized fitness and nutrition plan for your needs and goals!

Book Free Intro

Recent Blog Posts

  • New Year Nutrition Challenge 2023
  • Nutrition Challenge 2022
  • Nutrition Challenge Resources
  • Daily Health Bulletin, Thu 7.9
  • Glutes & Pelvic Floor

Footer

New Albany, IN

Address: 322 Mt Tabor Rd
New Albany, IN 47150
Phone: 502-509-3801
Email: staff@4bfit.com

About Four Barrel

Locally owned and operated since 2012, 4BFit offers comprehensive training programs for all walks of life. Our members range from grandmothers to professional athletes and everyone in between.

Get Started Now

Get Social

  • 4B New Albany – Facebook
  • 4B New Albany – Instagram

Quick Links

  • Memberships
  • Location
  • Contact

Our Partners

crossfit journal

rogue

crossfit store

Copyright © 2023 Four Barrel Fitness All Rights Reserved

Website built by Louisville Web Nerds