New Albany, Thursday, 01/24/19

CROSSFIT
*Base Week

Metcon
8 min AMRAP
40 Box Step Ups (24,20″)
30 Russian Twists w/ plate (25,15#)
20 Ring Rows
10 Med Ball Slams (14,10#)

rest 2 min

repeat as 6 min AMRAP

rest 2 min

repeat as 4 min AMRAP

LEANX

A. Movement Flow
2 Rounds: 
20 Marches
10 Supine Rolls 
5 Bent Knee Rocks 
10 Rollbacks 
5 Scorpions

B. For Time: 
30 Box Step Ups 
60 Box Push ups 
30 Box Step Ups 

C. For Time: 
30 RKBS (53, 35)
60 Box Jump Overs 
30 RKBS

D. 3 Rounds: 
10 Side Plank w/ banded Row
10 Same Side Deadbugs/Side

LONGEVITY

Strength
3 Rounds
KB Goblet Squat x8
Elevated Push-up x8
Bar Hang 15 Seconds 

Metcon
Partner WOD 5 RFT
A) Bike Cals 8/10
B) KB Front Rack Hold