New Albany, Saturday, 03/31/18

CROSSFIT

*Deload / Reset Week

Metcon
Partner WOD,
20min AMRAP:
A: Cal Row
B: 10 Goblet Squats (50, 35)
15 Burpees over DB
10 DB Snatch (50, 35)
*Score is total calories + reps

 

COMPETITION / EXTRA STRENGTH / GET SWOLE

8min Alt EMOM:
Odd: 10 Upright Ring Rows
Even: 30s Hanging Bent Knee Holds

*Purpose of these movements is to better prepare for rope climbs and more advanced upper body pulling exercises. Focus on hips tucked under on holds. Think about pulling your belly button up toward your nose.

 

LEANX

A. 25 Min EMOM:
1. 10 DB Burpees
2. 12 DB Snatches
3. 14 Box Jump Overs
4. 16 DB Power Cleans
5. Rest

B. Cash Out:
3 Rounds:
15 SA Standing Banded Row/Side
RIGHT INTO
ME Hollow Body Rocks
*Rest 30 Sec b/t rounds*