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