New Albany, Tuesday, 08/14/18

CROSSFIT

*Build Week – Be smart. Limit your load and intensity in preparation for Testing Week (aka PR Week) in 2 weeks!

Gymnastic / Strength
8min Alt EMOM:
Odd: 3 Core Swings + 4-6 Kipping Pull-ups
Even: 2 Tempo HSPUs + 4-6 Kipping HSPUs
*Rx+ C2B

Metcon
w/Partner for Time:
1500m Row
*Farmers KB Hold
1000m Row
*forearm Plank
1500m Row
*Farmers KB Hold
*20 Minute Time Cap
*Pregnant mod: no front plank… side plank on knee/forearm

 

COMPETITION

For total calories
Air Bike Tabata
-4min rest-
Air Bike Tabata
*Record total for each tabata. Tabata = 20s on, 10s off for 8 rounds

 

LEANX

A. 4B Movement Flow
10 Min For Quality 
5 Rib Grab Breaths/Side
5 Windshield Wipers/Side
5 Walkouts (inchworm w/o push up)
10 Bear Squats
10 Air Squats
10 Good Mornings
100m Jog

B. Alt. Tabata:
DB Floor Press
DB Seated Press

C. Every 3 Mins for 3 Sets:
1 Wall Walk
11 DB Power Cleans (35,25)
22 DB Plank Rows
33 Double Unders

D. 3 Rounds for Time:
100m Sprint
RIGHT INTO
15 Jump Squats
*Rest 30sec between sets

 

BOX NEWS

• Bring a Friend Day is this Thursday 8/16 during all class times! Spread the word and help us keep the #4BFamily strong!
• Mindfully Mobile is this Sunday, 8/19 at 2:15pm! Join Jaime Candelario as he leads us through an hour of restorative mobility and yoga!