New Albany, Tuesday, 07/10/18

CROSSFIT
*Base Week – Transitioning out of Hypertrophy into a Max Strength phase over the next 8 weeks.
 

Strength
10min to complete
3 Rounds:
Pull-up Complex 3-5 reps
Handstand Complex 3 reps

Metcon
3 Rounds for time:
400m Run
30 Sit-ups
20 Push-ups

COMPETITION

 3 Rounds:
Min1: 20s Hollow Body Rocks
Min2: 20s Arch Holds
Min3: 20s Handstand Holds

*WEEKk 5 of our Handstand Progressions. Handstand hold = back facing wall. Focus on “reaching” and staying in as straight of a line as possible.

LEANX

A. For Time:
20 Burpees
200m Run
15 Burpees
200m Run
10 Burpees
200m Run
10 Burpees
200m Run
15 Burpees
200m Run
20 Burpees

B. Cash Out: 150 Sit Ups (benchmark)

BOX NEWS

• Sign-up for a Functional Movement Screen (FMS) in the lobby. All 4B members get 1 FMS and 1 retest a year included with their membership! Also, we’re holding an FMS challenge through the month of August. Get screened and you’ll be entered for a chance to win a Rogue gift card.