New Albany, Monday, 02/11/19

CROSSFIT
*Deload Week

Strength
Snatch
3 – 3 – 2 – 2 – 1 – 1 – 1

Metcon
10 min AMRAP:
10 Deadlifts (75, 55#)
10 Hang Power Snatch
20 Jumps Over Bar
-1 min rest between rounds-

LEANX

A. Movement Flow
2 Rounds: 
2 Rig to Wall Down and Backs 
10 Hip Rockers 
10 Windmills 
10 Supine Rolls 
10 Bent Knee Rocks 

B. 3 Rounds for quality: 
1 Rig to Wall Bear Crawl D&B
10 Bird Dogs
20 Sec Side Plank/Side 

C. For Max Rounds and Reps: 
90 Sec on; 30 off x 8
20 Step Ups
20 Ring Rows 
20 Burpees 
20 RKBS
20 Lateral Hops over KB

D.With a Partner: 
100 Leg Lifts
100 Target Sit ups
100 Plank High Fives