New Albany, Friday, 03/15/19

CROSSFIT
*CF Open Week 4

Gymnastics
Handstand Walking Skill
Scaled
4 Rounds
30 sec Handstand Hold
15 DB Wrist Up Downs (Each Side)

Intermediate
4 Rounds
30 sec Wall Facing Handstand Hold
15 DB Wrist Up Downs (Each Side)

Advanced 
4 Rounds
30 sec Wall Facing Handstand Floaters
15 DB Wrist Up Downs (Each Side)

Metcon
Partner Relay
12 min ARMAP:
40 Double Unders
8 Hang Squat Clean (95,65)
8 T2B

LEANX

A. Movement Flow
2 Rounds: 
30 Jumping Jacks 
10 90/90 Transitions 
10 Supine Hip Circles 
10 Rockback 
10 Hip Rockers 
10 Down Dog Toe Touch 

B. 5 Min AMRAP: 
8 Goblet Split Squats/Side
8 KB SL RDL/Side
8 Cossack Squat/Side

C. For Time with a Partner: 
1000m Row 
100 Lateral Hops over Rower
500m Row
100 Box Jump Overs 
1000m Row 

D.Alt Tabata:
1. Hollow Body Rocks 
2. Handstand Hold