New Albany, Tuesday, 09/04/18

CROSSFIT

*Base Week

Gymnastic Strength
Strict Curl Up + Kipping T2B
(3 + 4-6) x 3
-ss w-
5 KB Windmill per arm

Metcon
16min AMRAP
30 Step-ups (24, 20)
30 Sit-ups
200m Offset Carry (35, 25)
*Switch hands at 100m mark on offset carry

 

COMPETITOR

Bike – Watt (power) Consistency
5 Rounds:
3min on
2min off

*Complete each 3min effort in the following manner:
-Min 1 Breathing: In Nose, Out Nose
-Min 2 Breathing: In Nose, Out Mouth
-Min 3 Breathing: In Mouth, Out Mouth
*As breathing intensifies so should Watts. Stay at a consistent watts throughout a minute, and increase watts by 25-50 each minute. Example:
-Min 1: 300
-Min 2: 325
-Min 3: 350

 

LEANX

A. 10 Min Movement Flow
10 Rockbacks
10 Head Nods (L+R/Up+Down)
10 Cat Camels
10 Hip Rockers/Leg
10 Lateral Openers
10 Deadbugs
10 Straight Leg Raises

B. 1 Round every 5 Mins x 4 Sets:
25 Jump Squats
500m Row
25 Double Unders

C. Finisher:
3 Min EMOM
30 Sec Reverse Lunges
30 Sec Goblet Squats