New Albany, Wednesday, 11/14/18

CROSSFIT

*Performance Week

Metcon
5 Rounds
:30 ME Bike
:30 ME Wall Balls
1 min Rest

-2min rest-

5 Rounds
:30 ME Row
:30 ME Burpee
1 min rest

*Score each metcon separately. Score is lowest reps in any round for each.

COMPETITOR / STRENGTH

Back Squat
5, 3, 2, 3, 5

Example weights changes: 150, 165, 180, 170, 160

Core Circut
4 Rounds
7 Inchworm v2
30 sec Superman Hold
20 Side Bends

LEANX

A. 5 Mins; 5 Reps each
Supine Hip Circles
Supine Leg Raises
Bent Knee Rocks
Modified Windshield Wipers

B. 4 sets NFT:
10 DB SA Bent over Rows/Side
6 Banded Chin ups

C. 10,8,6,4,2 for time:
DB Plank Row
DB Power Clean
DB Push Press
V-Ups

D. Finisher: 100 Shoulder Taps
*every 15 Secs 3 supermans until complete*

BOX NEWS:

Our Longevity class kicked off last week. It takes place Tuesdays and Thursdays at 3pm. We already have some regular attendees who are enjoying the program but we’d like to grow the crew. This is a great program for the mature athlete looking for a scaled back version of our CrossFit classes. First week is free, and athletes can start anytime!
Save the Date! The 4B Holiday Party is Saturday, December 8th at 7:00pm. We’ve partnered with Necco this year (a local Foster Care Organization). Entry to the party will require a $10 ticket with all proceeds going to provide holiday gifts for foster children. There will also be a $5 raffle at the party – With a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle.

Classes