New Albany, Friday, 02/22/19

CROSSFIT
*CF Open Week 1

Strength
EMOM x 8 
Odd: 3- 8 Strict Pull Ups
Even: 30 sec Suitcase Hold
RX+ Strict C2B

Metcon
4 Rounds
10 Tuck Ups
10 Single Ring Rows 
10 Burpees
-1 min Rest-
RX + V Ups

LEANX

A. Movement Flow
2 Rounds: 
2 Rig to Wall Down and backs
10 90/90 Transitions 
10 Supine Hip Circles
10 Supine Rolls 
10 Rockback 
10 Bear Squats

B. 12 Min EMOM:
1. DB Deficit Reverse Lunges
2. Banded Leg Kickbacks 
3. Tempo Goblet Squats (3 sec negative)
4. DB Weighted Glute Bridges (3 sec hold at top)

C.3 sets for max reps: 
1 min Shuttle Sprints 
1 min Forearm to Palm Planks
1 min Jump Squats 
1 min Quick Mountain Climbers