New Albany, Thursday, 08/16/18

CROSSFIT

*Build Week – Be smart. Limit your load and intensity in preparation for Testing Week (aka PR Week) in 2 weeks!

Bring a Friend Day!
WOD
Teams of 3:
300m Sled Drag (90, 75)
1.5mile Bike
75 Wall Balls (20, 14)
75 Plate GTOH (45, 25)
75 Sit-ups
1.5mile Bike
300m Sled Drag
Rx+ = 100 of each movement

*Pregnant mod: quadruped reach w/ opp arm & opp leg for situps

 

COMPETITION

Rest

 

LEANX

A. 4B Movement Flow 
10 Min:
20 Sec Pigeon Stretch/Side
20 Sec Child’s Pose
5 Plank Knee-Chest +Kick up/Side
10 90/90 Hip Transitions
10 Hip IR/ERs
10 Bent Knee Hollow Body Rocks

 

B. Partner WOD
60-50-40-30-20
RKBS (53,35)
30-25-20-15-10
Burpees

C. Finisher:
Tabata Alt. V-ups

 

BOX NEWS

• Bring a Friend Day is this Thursday 8/16 during all class times! Spread the word and help us keep the #4BFamily strong!
• Mindfully Mobile is this Sunday, 8/19 at 2:15pm! Join Jaime Candelario as he leads us through an hour of restorative mobility and yoga! *No open gym from 2:15 – 3:15pm