New Albany, Thursday, 08/30/18

CROSSFIT

*PR Week! (Test week #2 of 2018) – Get to bed early, eat your meat and veggies, and be ready to perform during all class times this week! Overall volume will be slightly lower than a normal week in efforts to perform at maximum intensity during tests. 

*Testing Make-Up Day – Coach will take class through a general warm-up and then give guidance on completing any tests you may have missed. If you’ve been to class Mon-Wed, rest today. 

 

 

COMPETITION

*No extra competitor work this week. Competitors should put all their effort an intensity into preparing for and executing tests.

 

LEANX

A. 10 Min Movement Flow
10 Sec Child’s Pose Lat stretch/Side
10 Quadruped Knee to Elbow
10 90/90 Hip Transitions
10 Blackburns
10 Alt. Swimmers
10 SL Glute Bridges
10 Grasspickers

C. 6 Min AMRAP:
10 DB Snatch (50,35)
5 Burpees Over DB
10 DB Plank Row
5 DB Push Press

-2min rest-

D. 6 Min AMRAP:
5 Single Arm KB Swings/ Side (53,35)
5 SA Front Rack Reverse Lunges/Side
5 SA KB Cleans/Side
5 SA Thrusters/Side

 

BOX NEWS

  • 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/