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