LeanX{11/4/15}
Louisville, New Albany – LeanX
Warm-up
(No Measure)
200m Run
Med Ball Warm-Up:
Chest passes while shuffling
Rotational passes
Squat then toss
(back to back) side hand offs
Tunnel crawl (everyone in squat)
*Just have them do each movement until you say switch
Metcon
Metcon (AMRAP – Rounds and Reps)
Every minute, on the minute, for 20 minutes: (4 total rounds)
Minute 1 – 15 RKBS
Minute 2 – 10 Box Jump-Overs
Minute 3 – 8 T2B
Minute 4 — 18 Sit-ups
minute 5 — rest
*choose a rep count per minute that you can complete in 30-45 seconds (or less for one of the minutes)
Cash-Out
Metcon (Time)
4x200m Sprints
*score is slowest sprint