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