New Albany, Wednesday, 08/29/18

CROSSFIT

*PR Week! (Test week #2 of 2018) – Get to bed early, eat your meat and veggies, and be ready to perform during all class times this week! Overall volume will be slightly lower than a normal week in efforts to perform at maximum intensity during tests. 

Strength
One attempt
Max Distance Farmer Carry
100 ft laps to failure (70, 53)

Conditioning
For time:
1 mile run

 

COMPETITION

*No extra competitor work this week. Competitors should put all their effort an intensity into preparing for and executing tests.

 

LEANX

A. 10 Min Movement Flow
10 Hollow Body Rocks
10 Supermans
10 Birddogs
10 Quadruped Hip Circles
10 Heel Drops
10 SL RDLS/Side
10 SL Ankle Bounces/Foot

B. 3 min amrap x 5 sets
30 Double Unders
6 RKBS (53, 35)
9 Air Squats
*1min rest between sets

C. Finisher:
3 Sets:
ME Handstand Hold
5 Pull Up Negatives (5 Sec Ecc)
5 Strict T2B

 

BOX NEWS

  • Labor Day Schedule, Monday 9/3 – Hero WOD 7:30am, Open Community WOD 8:30am
  • Kettlebell Specialty Class – Sunday 9/9 @ 2:15pm
  • Checkout our most recent member story on long time 4B Athlete Andrew McCart.
    https://4bfit.com/andrew-mccart/