New Albany, Wednesday, 12/19/18
CROSSFIT
*Performance Week
WOD
Partner WOD
5 Rounds for Time:
40/30 cal Row
40 SA DB S2OH (50, 35#)
*One partner working at a time. Split work evenly
COMPETITOR / EXTRA STRENGTH
3 Rounds
6 Bench Press w/ 3 sec ecc
10 SA DB Bent Over Row
LEANX
A. 3 Rounds:
30 Jumping Jacks
10 Bent Knee Rocks
10 Modified Windshield Wipers
10 Chalk Angels
10 Sec Tabletop Hold
B. Alternating Tabata
1. Handstand Hold
2. Hollow Body Hold
C. 10 Min AMRAP:
10 Hops to Plate (45/25)
10 GTOH
10 Lateral Hops over Plate
10 Plate Russian Twists
10 Plate Sit ups
D. 4 Rounds:
10 Pallof Press/Side
10 Banded Lateral Chops/Side
10 Side Planks with row/Side
BOX NEWS:
New Year Challenge
We’re bringing back our most successful Nutrition Challenge for a second year! The 4B New Year Challenge will run from January 1st through the 31st and will focus on balancing nutrition, training, and lifestyle.
Registration is now live and closes Thursday, January 3rd. Sign-up sheets will be in the lobby.
Head over to our New Year Challenge web page to get all the details!