New Albany, Thursday, 12/20/18
BRING A FRIEND DAY!
CROSSFIT
*Deload Week
Partner Relay WOD
20 min AMRAP
10 Ring Rows
8 Tuck Ups
6 Air Squats
2 Wall Walk Ups
LONGEVITY
A. 3×5
KB Suitcase DL (5/side)
Banded Lat Pulldown
Bretzel (10 exhales)
B. For time, with a Partner:
Row
500m
400m
300m
200m
100m
*Both partners row a 500, then both partners row a 400, etc
LEANX
A. 3 Rounds:
20 Quick Mountain Cimbers
10 Slow Mountain Climbers
10 Sec Pigeon Stretch/Side
10 Rockbacks
5 Frog Hops
B. 25 Min AMRAP with Partner:
50 Box Step Ups
50 Burpee Box Jump Overs
50 Med Ball Reverse Lunges
50 Med Ball Sit Ups over Box
50 Wall Balls
BOX NEWS:
New Year Challenge
We’re bringing back our most successful Nutrition Challenge for a second year! The 4B New Year Challenge will run from January 1st through the 31st and will focus on balancing nutrition, training, and lifestyle.
Registration is now live and closes Thursday, January 3rd. Sign-up sheets will be in the lobby.
Head over to our New Year Challenge web page to get all the details!