New Albany, Friday, 03/22/19

CROSSFIT
*CF Open Week 5

Gymnastics
Handstand Walking Skill 
4 Rounds:
Beginner 
10 Box Pikes with Single Leg Extension.
8 Wrist Push Ups (Each Side)

Intermediate
10 Back to Wall Handstand Scissors
8 Wrist Push Ups (Each Side)

Advanced
10 Wall Facing Handstand Scissors
8 Wrist Push Ups (Each Side)

Metcon
Partner WOD 
6 Rounds (3 Each)
2 Min AMRAP:
20/15 cal Row
ME UB RKBS in remaining time (53,35)
*RX+ (70,53)
-Partner B Goes – Partner A Rests-

LEANX

A. Movement Flow
2 Rounds:
30 Single Unders
20 Line Hops 
10 Trunk Twists 
10 Bent Knee Rocks 
10 Supine Rolls

B. For quality:
3 Rounds: 
20 KB Hot Potatoes 
10 KB Rotational Presses 
5 KB Halos/Side

C. 10 Min EMOM:
1. 10 Plank Rows + ME DB Power Cleans 
2. Rest 

D.10 Min EMOM: 
1. 10 DB Sit ups + ME Double Unders 
2. Rest