New Albany, Thursday, 08/23/18

CROSSFIT

*Deload Week – Next week is PR week (our second testing week of the year)! Manage your load and intensity so that you can be fresh and ready to perform at your best next week. 

Recovery, Mobility, and Stability
10min for Quality
10 SL RDL Band Row / side
20s Hip Flexion Hold / side
10 SL Goblet Squat / side
*Complete w/out shoes to help build balance and foot strength. Squat to a bench or box.

Metcon
10min AMRAP:
5 Ball Facing Burpees
10 Wall Balls (20, 14)
15 Tuck-ups

 

COMPETITION

Rest

 

LEANX

A. 10 Min Movement Flow
10 Rockbacks
10 Up and down Head Nods
10 Side to side head turns
10 Cat Camels
10 Bear Squats
10 Birddogs
10 Windshield Wipers
10 Alternating Swimmers

B. 5 Min AMRAP x 3
6 Manmakers
Rig-to-wall OH DB Carry
12 Ring Rows
Rig -To-Wall OH DB Carry
18 Walking Lunges

-1 Min Rest b/t sets-

C. Finisher: 30-20-10
Banded Pallof Press
Banded Lateral Chops

 

BOX NEWS

  • Strong Man Sunday – This Sunday 8/26 @ 1pm with Coach Mike
  • Labor Day Schedule, Monday 9/3 – Hero WOD 7:30am, Open Community WOD 8:30am
  • Kettlebell Specialty Class – Sunday 9/9 @ 2:15pm
  • Checkout our most recent member story on long time 4B Athlete Andrew McCart.
    https://4bfit.com/andrew-mccart/