New Albany, Wednesday, 11/21/18
CROSSFIT
*Deload Week
Strength
-Shoulder Stability-
4 Rounds:
5 PVC Compression + Shoulder Extension w/ 5 sec hold
20 sec Supine Batwing ISO
30 sec 90/90 BU KB Carry
Metcon
Partner WOD
15 min AMRAP
A: ME cal Row
B: 15 HRPU
10 KB FR Alt Lunges R (35, 26)
10 KB FR Alt Lunges L
COMPETITOR / STRENGTH
Bench Press
3 Sets
6 Single Arm DB Bench Press (Each Side)
6 Single Arm Ring Rows (Each Side)
Accumulate
90 sec Ring Support Hold
90 sec Sandbag Hold (chest level) AHAP
LEANX
A. 5 Mins:
30 Jumping Jacks
20 Heel Drops
10 sec seal pose
10 Scap Push ups
B. Gymnastics
4 Rounds:
8 Inverted Barbell Rows
ME Hollow Body Hold
C. 4 Min AMRAP:
10 DB Push Press (35, 25)
10 DB Snatch
Rest 2
4 Min AMRAP:
2 Manmakers
12 DB Weighted Sit ups
D. Finisher: Plank Tap Relay
*Losing team must do 15 burpees*
BOX NEWS:
Holiday Schedule
Although the Holidays are here, there are still plenty of opportunities to train at 4B – We’re open every day through Thanksgiving. Checkout our holiday schedule below:
- Wed 11/21 – Closed at 6:30pm (no 6:00pm LX or 6:30 CF)
- Thu 11/22 – 8:00am Friends and Family WOD (closed remainder of the day)
- Fri 11/23 – 8am CF, 9am LX, 10am CF, OG 11-12, (closed at noon)
- Sat 11/24 – Return to normal schedule
4B Holiday Party – Sat’ 12/8 @ 7pm
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.