New Albany, Tuesday, 12/18/18
CROSSFIT
*Deload Week
Strength
Front Squat
20 min to find a 5RM
Metcon
6 Rounds (3/ side):
Offset Carry – Down & Back
*Front Rack +Suitcase, AHAP
COMPETITOR / EXTRA STRENGTH
3 Rounds
6 – 10 Strict Pull Ups
10 SA DB High Pulls (Light)
LEANX
A. 3 Rounds:
2 Rig to Wall D+B’s
10 Glute Bridges
10 90/90 Transitions
10 Rockbacks
10 Slow Mountain Climbers
B. “The BC Ladder”
10, 9, 8, 7…2, 1
Glute Bridge w/ band @ knees
Supine hip Abductions w/ band”
C. For Time:
50 DB Lungsters (35,25)
-Rest 3 Mins
25 Pull Ups
25 T2B
-Rest 2 Mins-
50 DB Hang Squat Clean
BOX NEWS:
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 is now live 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!