New Albany, Thursday, 01/31/19

CROSSFIT
*Base Week

Metcon
EMOM x 20 
MIn 1) Seated Battle Ropes over medball
Min 2) Jumping Lunges
Min 3) Arch Ups
Min 4) Tall Kneeling OH med ball Throws (10, 8#)
Min 5) Rest

LEANX

A. Movement Flow
2 Rounds: 
50 Single Unders 
10 Bent Knee Rocks 
10 Mountain Climbers
5 Burpees

B. Double Under Skill work:
On a 4 Min Clock, see how long you can go unbroken

*Start with 1 unbroken, then 2 unbroken, 3 unbroken, etc. If you miss a rep you must start over 

C. Every 2 Mins x 24 Mins 
1. 500m Row 
2. 15 Burpees 
3. 20 Goblet Split Squats (35,26)
4. 100 Double Unders/Singles 

LONGEVITY

Strength
3×8
KB Farmers DL (4/side)
Ring Rows
Knee Plank + Curl up

Metcon
5 Rounds For Time:
12 RKBS
12 Air Squats