New Albany, Friday, 01/04/18

CROSSFIT
Weightlifting
2 Position Snatch
(Above Knee + Floor)
5 x 1+1
*building

Strength
Front Squat
4 x 3
*across @ 85 – 90% of 1RM

COMPETITOR / EXTRA STRENGTH
5 Sets
5 GHD Glute Ham Raise
10 Pistols
20 Banded Good Mornings

LEANX
A. 3 Rounds:
20 Marches
15 Jumping Jacks
10 Bent Knee Rocks
10 Supine Rolls

B. Tabata Bike
-1 min rest-
Tabata Speed Skaters
-1 min rest-
Tabata Burpees
-1 min rest-
Tabata RKBS

C. Finisher:
5, 4, 3, 2, 1 for time:
Wall Walks
Ring Rows with a 5 sec hold
Supermans with 5 sec hold
-Rig to wall bear crawl D&B AFTER each set-