New Albany, Tuesday, 12/04/18

CROSSFIT

*Base Week

WOD:
Teams of 3
21 min AMRAP
8//6 Cal Bike
6 DB Power Clean (50s, 35s)
20 Double Unders

 

COMPETITOR / EXTRA STRENGTH

Pull Up Strength
EMOM x 6
odd: 30 sec hollow body hang
even: 10 sec chin over bar hang

4 Sets
4 Tempo Pull Ups
(1 sec @ top – 3 sec down – 1 @ bottom)
* add weight if needed

2 sets
10 Scap Pull Ups
40 Band Pull Aparts

 

LEANX

A. 2 Rounds:
30 Jumping Jacks
10 Bent Knee Rocks
10 Modified Windshield Wipers
10 Chalk Angels
10 Sec Tabletop Hold

B. 3 Rounds:
5 OH Pull Aparts
5 UH Pull Aparts
5 Ring Rows with 3 sec hold at the top

C. 8 Mins of Pull Up Practice

D. Tabata T2B
Rest 1 min
Tabata Pulse Squats
Rest 1 min
Tabata Lateral Plate Hops

 

LONGEVITY

Strength
3×8
Alternating fwd Lunge
Dumbbell Floor Press
Plank Hold (15 seconds) x 3

Metcon
4 RFT
250M Row
10 KB Push Press/Side

 

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. 

Family WOD – Sun’ 12/9 @ 1pm
Join us for a family workout this coming Sunday at 1pm. Family of all ages are welcome to attend!