New Albany, Thursday, 02/21/19
CROSSFIT
*CF Open Week 1
Metcon
20 min AMRAP
20 Hollow Body Rocks
10 SDHP (45, 35#)
10 Med Ball Slams (20, 14#)
20 Box Step Ups (knee height)
LEANX
A. Movement Flow
2 Min Double Under Ladder
-Then-
2 Rounds:
10 Hip Rockers
10 Mountain Climbers
10 Bent Knee Rocks
10 Child’s Pose with rotation
B. With Partner for Time:
2000m Row
-Then-
10 Rounds (Relay Style; 5/person) of:
10 RKBS (53,35)
5 Burpees over KB
-Then-
2000m Row
*RX+: (70,53)
** 30 min cap
LONGEVITY
Strength
3 Rounds of:
6 Assisted SL RDL / side
15 Standing Band Row
100ft Offset Carry / side
Metcon
Partner Relay
10 Rounds for time of:
8 Cal Bike
10 Ring Row
12 Box Squat (knee height)