LeanX{7/18/15}
Louisville, New Albany – LeanX
Warm-up
(No Measure)
400m Run
Partner Stretches
Metcon
Metcon (No Measure)
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)
Station 2 – Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
Station 3 – Pull-Ups x 6-8 reps @ (or L-sit progressions and strict supinated-grip pull-ups)
Metcon (AMRAP – Rounds and Reps)
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed