New Albany, Thursday, 03/21/19

CROSSFIT
*CF Open Week 5

Strength
4 Rounds
20 Russian Twists (15, 10#)
15 Banded Good Mornings
10 Lateral Step Downs (Each Side)

Metcon
Partner WOD
10 min AMRAP
20 Wall Balls to Partner
30 Supine Med Ball Chest Pass
40 Wall Ball Passes from Plank 
50 Med Ball Deadlifts

LEANX

A. Movement Flow
2 Rounds: 
100m Run
15 Blackburns
10 Scorpions
10 Shoulder Taps
10 Alt. Down Dog Toe Touches 
10 Mountatin Climbers

B. 5 Min AMRAP: 
5 Rower Pike Ups 
10 Unilateral Deadbugs/Side 
20 Sec Side Plank/Side

C. 15 min Partner Relay:
10/8 Cal Row
5 Burpees over Rower 

D. 2 Rounds:
50m Suitcase Carry 
15 Side Crunch

LONGEVITY

Strength
3 Rounds:
6 SL RDL / leg w/ ISO
10 Gymnast Row w/ ISO
10 Bear Squats

Metcon
10min AMRAP:
10 Step-ups
5 Suitcase DL
120 ft Suitcase Carry
*Alt arms each round