New Albany, Tuesday, 11/27/18

CROSSFIT

*Base Week

Weightlifting
Push Press
6 x 5
*across @ 70-80% of 1RM

Metcon:
For time:
5 Rounds
10 SDHP (75, 55#)
10 T2B
15 Push Ups
*1 min rest between rounds

 

COMPETITOR / EXTRA STRENGTH
Gymnastics Strength
Handstand Walking

Wrist Prep
3 x 10 Wrist Up Downs with PVC or light DB

HS Complex
5 Rounds
3 x 1 Kick Up + 10 sec Hold + 1 HSPU Negative

4 Rounds
20 sec Wall Facing HS Hold

 

LEANX

A. 2 Rounds:
30 Jumping Jacks
20 Shoulder Taps
10 Mountain Climbers
10 Rockbacks

B. 10 Min Alt. EMOM:
1. 10 Burpees
2. 20 Air Squats

C. 10 Min Alt. EMOM:
1. 10 Plate GTOH (45, 25)
2. 20 Plate Russian Twists

D. 10 Min Alt. EMOM:
1. 15 Ring Rows
2. 20 KB Plank Drag Throughs (35, 26)

 

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.