New Albany, Monday, 03/18/19

CROSSFIT
*CF Open Week 5

Strength
Power Clean
10 min to build to heavy single

Metcon
EMOM x 8 
Odd) ME Double Unders
Even) ME Ring Rows

LEANX

A. Movement Flow
2 Rounds: 
40 Single Unders
10 Heel Drops 
10 Rockbacks 
10 Hip Rockers 
10 90//90 Transitions 
10 Windshield Wipers

B. Accumulate:
40 Lateral Raises 
40 Front Raises 
40 Strict Hanging Knee Raises

C. 30 Sec on 30 sec off until you complete:
3 Rounds: 
100 Double Unders 
50 Air Squats

D.Alt. Tabata
1. Flutter Kicks 
2. Superman Hold