New Albany, Thursday, 02/07/19
CROSSFIT
*Performance Week
Strength
4 Rounds for Quality:
10 SA DB Weighted Box Step Overs
10 Toes to rings
Metcon
12 min AMRAP
40 Sit Ups
30 Arch Ups
20 Step Ups (24,20″)
10 Wall Walk Ups
LEANX
A. Movement Flow
2 Rounds:
2 Laps
10 Tabletop Circles
10 Birddogs
10 Rockbacks
10 Heel Drops
B. 4 Min AMRAP:
30 Box Step ups
15 Double DB Russian Swings
-Rest 1 min-
4 Min AMRAP:
20 Gorilla Hops over Box
10 Alt. DB Snatches
-Rest 1 Min-
4 Min AMRAP:
10 Box Jumps
5 Devils Press
C. 6 Min EMOM:
1. Box around the worlds
2. Handstand Hold
LONGEVITY
Strength
3×10
Alt Touchbacks
Banded Pull Aparts
Deadbugs
Metcon
12 min AMRAP:
8 MB Clean/Thruster/Balls Slam
10 Alternating Box Step-ups