New Albany, Thursday, 04/04/19

*This will be our final week posting daily workouts here on the website. Beginning next week all workouts will be posted solely on Wodify at 8PM the night before.
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CROSSFIT
*Reload Week

Strength
EMOM x 12
Min 1) 20 sec Knee to Chest Hold 
Min 2) 5 SA Ring Row w/ Rotation (Each Side)
Min 3) 30 sec Handstand Hold

Metcon
30-20-10
Lateral Box Step Overs (Knee Height)
Russian Twists (25, 15#)
Plank to Push Up

LEANX

A. Movement Flow
2 Rounds: 
2 Rig to Wall D&Bs
10 Ring Rows 
10 Supine Rolls 
10 Bent Knee Rocks 
5 Fwd Bear Crawl Steps 
5 Bkwd Bear Crawl Steps

B. 24 Min EMOM: 
1. Bike 
2. 10 KB Floor Press with 3 sec negative(35, 26) 
3. Squat with alternating waves
4. 5 SA Ring Rows/Side 

C. 3 Min EMOM: 
30 Sec Reverse Crunches 
30 Sec Rest 

LONGEVITY

Strength
3 Rounds:
5 SL RDL / side (3s iso)
10 Inverted Row (3s iso)
200 ft Farmer Carry 

Metcon
4 Rounds for time: 
18/15 Cal Row
16 Step-ups
14 TK Chest Throws