New Albany, Friday, 01/11/19
CROSSFIT
*Performance Week
Strength
Clean
5 – 5 – 3 – 3 – 2 – 2 – 2
*building
Metcon
Not for Time:
5 Double KB Front Rack Carry AHAP
*Down and Back
COMPETITORS/EXTRA STRENGTH
4 sets
8-12 Stationary Dip Set
16 alt DB Bicep Curls
3 sets
12 Face Pulls w/ Pulley
10 Bent over Barbell Rows
2 Sets
10 SA DB High Pull (Each Side)
*light weight
LEANX
A. Movement Flow
3 Rounds:
30 Single Unders
10 Heel Drops
10 Supine Hip Circles
10 Tabletops
10 Rockbacks
B. 3 Rounds:
30 Sec DB Glute Bridges
30 Sec DB RDLs
30 Sec DB OH Tricep Extensions
30 Sec DB Bicep Curls
C.20 Min EMOM:
1. Cal Row
2. Alt Med Ball Slams (20,14)
3. Double Unders
4. Ring Rows