New Albany, Thursday, 12/06/18

CROSSFIT

*Base Week

Metcon:
For time:
30 – 20 – 10
Box Jump (24, 20″)
RKBS (53, 35#)
Cal Row

Cash-Out:
“The BC Ladder”
10, 9, 8, 7…2, 1
Glute Bridge w/ band @ knees
Supine hip Abductions w/ band

 

COMPETITOR / EXTRA STRENGTH

Rest

 

LEANX

A. 2 Rounds:
30 Jumping Jacks
10 Neck Circles (5/side)
10 Trunk Twists
5 Walkouts

B. Tabata Side Planks
-Rest 1 Min-
Tabata Flutter Kicks

C. 4 min AMRAP; 1 min Rest x 3 sets:
50 Lateral Med Ball Tosses to wall (25/side)
40 Med ball russian twists
30 Med ball sit ups to wall
20 Wall Balls
10 Med ball push ups

 

LONGEVITY

Strength
3×8
Alt Touchbacks
Banded Pull-Aparts
KB Hold Deadbugs

Metcon
Partner WOD 4 RFT
A) Bike 8/10 Cals
B) Front Rack KB Hold

 

BOX NEWS:

4B Holiday Party – Sat’ 12/8 @ 7pm
Tickets are available in the front lobby! $10 in advance, $12 at the door. All proceeds will go to provide toys for children at Necco, a local foster care organization where one of our 4B members works. We’ll provide meat, beer, and wine. Bring a side dish if you’d like. There will also be a $5 raffle at the party for a chance to win a $100 Rogue gift card – And there’s a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle. 

Family WOD – Sun’ 12/9 @ 1pm
Join us for a family workout this coming Sunday at 1pm. Family of all ages are welcome to attend!