New Albany, Thursday, 06/07/18

CROSSFIT
*Deload Week


Recovery
10min for Quality:
10 Rockbacks
10 Bird Dogs (5/side)
10 KB DL (light)
10 Rockback Squats
10 BU KB Presses (5/side)
10 Ring Rows

Metcon
3 Rounds,
40s on, 20s off
Air Bike
HK Rotational Throws
Battle Ropes (alt waves)
SA FR KB Lunges
SA KB Swings

COMPETITION

Rest

LEANX

A. 1 Round every 5 Mins x 4 Sets:
25 Double Unders
500m Row
25 Double Unders

B. Cash Out:
6 Min EMOM:
12 Burpees

BOX NEWS

• Our Next On-Ramp Class starts Monday, June 11th at 7pm. First week is FREE for anyone who wants to try out 4B. 
• FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am. (No 10am class & Open Gym closes at 10am that day).
• KidFit kicks off Monday, June 18th! Sign-ups are in the lobby.