New Albany, Friday, 03/01/19

CROSSFIT
*CF Open Week 2

Strength
Front Squat
2×5 across
2×3 across
*leave 2 reps in the tank each set

Metcon
Partner WOD
12 min AMRAP
80 cal Row
60 Burpess
40 Ring Rows

LEANX

A. Movement Flow
2 Rounds: 
30 Singles 
20 Heel Drops 
10 Quick Mountain Climbers
10 DD alt. toe touches
10 Sec Calve Stretch/Side (on rig or wall)

B. 5 Mins Double Under skill work 

C. 1 Round every 2 Mins x 5 
50 Double Unders 
15 RKBS (53, 35)
5 Pull Ups

D. Complete for quality: 
40 Alt Bicep Curls 
50 Banded Tricep Pressdowns 
40 Bent Over Rows 
50 Banded Row