New Albany, Monday, 01/28/19

CROSSFIT
*Load Week

Strength
Front Squat
6 x 3 
*across @ 85 – 90% of 1RM

Metcon
EMOM x 9 (For Quality)
min 1) Chin Ups
min 2) Lateral Box Step Overs (Knee Height)
min 3) Bike for Cals

LEANX

A. Movement Flow
2 rounds: 
20 Jumping Jacks 
5 Crocodile Breaths
5 Scorpions
5 Rockbacks 
5 Cat Camels 

B. Strength: 
6 Min Alt EMOM:

1. KB Complex: 
3 KB Deadlifts (35, 26)
3 KB Taters 
3 KB Thrusters 

2. 8-10 Burpees over KB 

C.Complete 30 reps of complex with partner relay style:
2 SA KB Push Press/Side (35,26)
3 RKBS
4 Goblet Squats
5 Burpees 
*KB Cannot touch floor; must hand off KB before starting burpees 
*IF KB touches ground, both partners must complete 10 jump squats before moving on* 
**20 min cap