New Albany, Monday, 12/17/18
CROSSFIT
*Deload Week
Strength
EMOM x 6
Odd: 3 – 5 Tempo Ring Dips (22X2)
Even: 10 scap pull ups
Metcon
4 Rounds for Time:
21 RKBS (53, 35#)
15 Burpees
9 Pull Ups
COMPETITOR / EXTRA STRENGTH
Clean Pull + Power Clean
5 x 1+2
*building
LEANX
A. 3 Rounds:
30 Jumping Jacks
10 Cat Camels
10 Birddogs
10 Scorpions
B. Every 2 Mins for 10 Sets:
10 Box Step Ups
10 Sit Ups
10 Burpees
C. Finisher:
Accumulate 3 Mins in Forearm Plank
BOX NEWS:
New Year Challenge
We’re bringing back our most successful Nutrition Challenge for a second year! The 4B New Year Challenge will run from January 1st through the 31st and will focus on balancing nutrition, training, and lifestyle.
Registration is now live and closes Thursday, January 3rd. Sign-up sheets will be in the lobby.
Head over to our New Year Challenge web page to get all the details!