New Albany, Wednesday, 12/05/18

CROSSFIT

*Base Week

Skill:
3 Rounds:
5-7 Tempo Ring Dips (101X)
3-5 Tempo Chin Ups (131X)

Metcon:
7 min Ladder
2, 4, 6, 8, 10 ….
Burpees
T2B

 

COMPETITOR / EXTRA STRENGTH

Bench Press
3 sets
8 Single Arm DB Bench Press (Each Side)
8 Face Pulls

Accumulate:
1 min in Table Top Stretch

 

LEANX

A. 2 Rounds:
20 Ankle Bounces
10 Single Leg Bounces/Side
10 Bkwd/Fwd Arm Circles
10 Grasspickers
5 Sumo-stance inch worms

B. 3 Rounds for Quality:
5 KB RDL (HEAVY)
10 RKBS (HEAVY)
20 KB Deadbugs
*Hold a 30 sec forearm plank between rounds*

C. 15 Min AMRAP:
Teams of 3:
1: 1 Round/Side of:
3 SA KB High Pulls (35, 26)
3 Lateral KB DL Clean
3 SA KB Front Squats
2: Cal Bike
3: Rest

 

BOX NEWS:

4B Holiday Party – Sat’ 12/8 @ 7pm
Tickets are available in the front lobby! $10 in advance, $12 at the door. All proceeds will go to provide toys for children at Necco, a local foster care organization where one of our 4B members works. We’ll provide meat, beer, and wine. Bring a side dish if you’d like. There will also be a $5 raffle at the party for a chance to win a $100 Rogue gift card – And there’s a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle. 

Family WOD – Sun’ 12/9 @ 1pm
Join us for a family workout this coming Sunday at 1pm. Family of all ages are welcome to attend!