New Albany, Friday, 02/02/18

CROSSFIT
*Deload Week*

Strength
Front Squat:
Build to a heavy 3

Metcon
4 Rounds
20 Box Step Ups (20″)
10 DB Snatches (50,35#)
*7 Push Ups EMOM

COMPETITION

A. Complete w/ Warmup
2 Rounds
10 HK Abducted Rocks w/ KB (Each Side)
2 x 15 sec Standing Hip Flexion iso (Each Side)
5 Goblet Squats w/ 5 sec ecc

B. 4 Rounds
30 sec Chin over Rings hold + 1 pull up every 10 sec

LEANX

A. Strength Work:
8 Mins to Complete 3 Sets of:
10 SA DB High Pull/Arm
10 Seated DB Press
20 DB Side Crunch/Side

B. 15 Min AMRAP:
5 Strict Pull Ups
10 Forearm to Palm Planks
15 KB Deadlifts
20 KB Russian Twists