New Albany, Tuesday, 01/08/19

CROSSFIT
*Performance Week

Strength
Sumo Deadlift
5 x 3 
*across @ 85 – 90% of 1RM

Metcon
15 min EMOM
min 1) Pistols
min 2) HRPU
min 3) Strict Chin Ups

COMPETITORS/EXTRA STRENGTH

Gymastics Strength 
Handstand Walking

Wrist Prep
2 Rounds
15 Wrist Up Downs (Each Side)
8 Plank Shifts

5 Sets
Handstand walking for distance or attempts

4 Sets
20 sec wall facing Hold

LEANX

A. Movement Flow
3 Rounds: 
30 Jumping Jacks 
10 Straight Leg Kicks
10 Shoulder Taps (Slow) 
10 Head Nods (L+R/Up+Down)
5 Cat Camels

B. Alternating Tabata: 
1. Handstand Hold 
2. Flutter Kicks

C. For Time: 
10-1 
Box Jumps 
Wall Balls 

D. Finisher
12-10-8 for time: 
Pulse Squats 
Walking Lunges 

LONGEVITY

Strength
3×8
Air Squats
Elevated Push Ups
Bird Dogs

Metcon
For Time: 
21-15-9
Wall Ball (4/8#)
Sit Ups
*25 Jump SUs after each round