New Albany, Thursday, 07/12/18

CROSSFIT
*Base Week – Transitioning out of Hypertrophy into a Max Strength phase over the next 8 weeks.
 

A. 10min for quality
10 Bird Dogs (5/side)
10 Side Plank w/ Rotation (5/side)
10 Bent Knee Rocks
5 Arch Holds (3s ea)

B. Teams of 3, 15min AMRAP:

A: 1 round per side of:
5 SA DL (35, 26)
5 SA Swings
5 SA Squats
5 SA S2OH

B: Max Cal Bike

C: Rest

*Score is total reps + total cals

 

COMPETITION

Rest 

 

LEANX

30 Min AMRAP:
600m Row
50 Wall Balls
40 Mountain Climbers
30 RKBS
20 V-Ups
100m Suitcase Carry

 

BOX NEWS

• Sign-up for a Functional Movement Screen (FMS) in the lobby. All 4B members get 1 FMS and 1 retest a year included with their membership! Also, we’re holding an FMS challenge through the month of August. Get screened and you’ll be entered for a chance to win a Rogue gift card.