Thursday, 12/29/16

 In CrossFit


4 Rounds:
5 HK T Spine Rotation (Each Side)
5 Tempo Ring Row (3-3-3)
4 Rounds:
30s Hollow Body Hold
30s Glute Bridge Hold
4 Rounds:
30s Push Up + Down Dog
30s Band Pull Apart (Blue/Red)
30s Plate Dead Bug (15/10#)
30s Plate Squat + Press (15/10#)

Cash Out
10 Min Bike/Row
*Easy pace. Should be able to speak a sentence throughout.



A. Five sets not for time of:
Bulgarian Split Squat x 9 reps each leg
L-Seated Dumbbell Press x 8 reps
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
15 American KBS
10 Goblet Squats
10 Push-Ups


Box News

Kick start the New Year and sign up for the 4B Winter Challenge. Check out all the details here.

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