New Albany, Friday, 11/23/18
CROSSFIT
*Deload Week
Skill
5 Minutes of Free:
Handstand work
or
Dub work
Metcon
5 Rounds for Time:
10 Handstand Push Ups
20 Dubs
10 T2B
20 Dubs
*12 min cap
RX + strict HSPU
COMPETITOR / STRENGTH
Accessory Strength
3 Sets
4-8 Chin Ups
8 Tricep Push Down
3 Sets
10 L Ups w/ 10 sec hold on last rep
20 sec Arch Hold
*Use jerk blocks for L ups
LEANX
A. 5 Mins:
10 Line hops (side to side/fwd and bwd)
10 Rockbacks
10 Hip Rockers
10 Scorpions
B. 10 Min AMRAP:
5 Ring Rows
10 Push ups
15 Air Squats
C. 1 set of a ME Plank Hold
-once finished, must do flutter kicks until ALL classmates are finished-
BOX NEWS:
Holiday Schedule
Although the Holidays are here, there are still plenty of opportunities to train at 4B – We’re open every day through Thanksgiving. Checkout our holiday schedule below:
- Fri 11/23 – 8am CF, 9am LX, 10am CF, OG 11-12, (closed at noon)
- Sat 11/24 – Return to normal schedule
4B Holiday Party – Sat’ 12/8 @ 7pm
Save the Date! The 4B Holiday Party is Saturday, December 8th at 7:00pm. We’ve partnered with Necco this year (a local Foster Care Organization). Entry to the party will require a $10 ticket with all proceeds going to provide holiday gifts for foster children. There will also be a $5 raffle at the party – With a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle.