New Albany, Wednesday, 08/15/18

CROSSFIT

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

Weightlifting
10 Minutes to:
Build to a Moderate
P. Clean Triple

Strength
Retest
18 min to build to:
5RM Back Squat

COMPETITION

A. 3 Rounds:
10 90/90 Hip Transitions
10 Side-Lying Clamshells
10 Foot Banded Single Leg Goblet Squats / leg
*Squat to a bench. Complete all 10 left leg, and then all 10 right.

B. 3 Rounds:
10 Foot on Box SL Hip Ext
10 Natural Leg Ext

 

LEANX

A. 4B Movement Flow
10 Min Flow:
10 Scorpians
10 Blackburns
10 Supermans
10 Childs pose w/rotation
10 Cat Camels
3 Push up to Down Dog

B. 8 Min EMOM:
1. 10 Sec Chin over bar Hold INTO ME Strict Pull Ups
2. 30 Shoulder Taps INTO ME Strict Push ups

C. Buy In: 800m Run

5 Rounds:
5 T2B
10 DB Snatch (50,35)
20 Speed Skaters

Cash Out: 800m Run

 

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!