New Albany, Thursday, 01/10/19

CROSSFIT
*Performance Week

“Goat Day” 

or 

“Mystery WOD”

COMPETITORS/EXTRA STRENGTH

Rest

LEANX

A. Movement Flow
3 Rounds: 
10 Jumping Jacks 
10 Speed Skaters 
10 Scorpions 
10 Chalk Angels 
10 Supine Rolls 

B. 9 Mins to complete 3 sets: 
ME Set of unbroken Strict Pull ups 
RIGHT INTO
ME Set unbroken Push ups 
-rest 1 min between sets-

C. 20 sec on; 10 off x 16 rounds: 
1. Speed Skaters 
2. Thrusters (45,35)

D. Finisher
3 Min EMOM: 
30 Sec Quick Mtn Climbers 
30 Sec Superman Hold 

LONGEVITY

Strength
3×8
KB Farmers DL
Ring Row
Bretzle x3/side 
(10 breaths)

Metcon
10min AMRAP
6 Banded Pull Downs (green band)
6 SA DB Push Press (3/side, 13/18)
12 DB Deadlifts (18, 26)