New Albany, Thursday, 12/27/18
CROSSFIT
Strength
Push Press
4 x 3
*across @
85 – 90% of 1RM
Metcon
Partner WOD
15 min AMRAP
1000 m row
60 DB Weighted Box Step Ups (35#s, 25#s)(Knee Height)
10 Wall Walk Ups
*Partners split work as needed. One partner working at a time.
LEANX
A. 3 Rounds:
30 Single Unders
10 90/90 Transitions
10 Quadruped Hip Circles
10 Rockbacks
10 Sec Child’s Pose
B. 12 Min AMRAP:
30 Double Unders
20 Wall Balls (20,14)
10 T2B
C. 10 Min AMRAP:
30 Med Ball Toe Taps (20,14)
20 Burpees
10 Med Ball Sit ups
D. Finisher:
5 Min AMRAP
10 Suitcase Deadlifts (53,35)
10 Sec Suitcase Hold
10 Side Crunches
*Do all reps on one side and then switch to the other*
LONGEVITY
Strength
3×10
Goblet Squat
Elevated Push-Up
Forearm Knee Plank (15 Sec)
Metcon
With a Partner, for time:
250m Row / Knee Plank
250m Row / Hold bottom squat
250m Row / Side Knee Plank
250m Row / Wall Sit
*Row stops when squat, plank, or wall sit stops. Both partners complete 250m Row x4
BOX NEWS:
Holiday Schedule
To help you stay on track over the holidays, 4B will be open everyday except for Christmas. We do have schedule modifications on certain days, so be sure to check out our holiday schedule below.
December
Mon 12/31 – New Year’s Eve – Closed at 1pm (regular schedule up to then)
January
- Tue 1/1 – Hangover WOD – 9am
- Wed 2/2 – Return to normal schedule
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 opens up Monday, December 17th 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!