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)