New Albany, Thursday, 02/14/19

CROSSFIT
*Deload Week

Metcon
“GOAT Day” 
20 min EMOM
-or- 
Mystery WOD

LEANX

A. Movement Flow
2 Rounds: 
20 Jumping Jacks 
10 Trunk Twists 
10 Rockbacks 
10 Mountain Climbers 
10 Sec Pigeon Hold/Side 

B. Alternating Tabata: 
1. Speed Skaters
2. Pulse Squats

C. 5 Rounds for Max Reps: 
30 Sec Cal Row/Bike
30 Sec Wall Balls 
-Rest 2 Mins-

LONGEVITY

Strength
3×10
KB Suitcase DL
Banded Lat PulldownStanding WB Rotational Toss

Metcon
4 Rounds For Time:
12 Alt Reverse Lunges
8/6 Cals Bike
10 Sit-ups
5 Ring Rows