New Albany, Thursday, 02/28/19

CROSSFIT
*CF Open Week 2

Strength
4 Rounds for Quality:
10 Tall Kneeling KB Halos (Each Direction)
5 Plate Jefferson Curls (15, 10#)

Metcon
4 Rounds for time:
10 Lateral Box Step Overs (20′)
20 Arch Ups
30 Plate Russian Twists

LEANX

A. Movement Flow
2 Rounds: 
2 Laps 
10 Rockbacks 
10 Bear Squats 
1 Rig to Wall Bear Crawl
10 90/90 transitions

B. 5 Min AMRAP: 
10 KB RDL 
5 SL RDL/Side 
10 KB Split Squats/Side 
5 Goblet Squats

C. 6 Min EMOM: 
1. Rig to Wall farmers carry walking lunges (35, 26) 
2. Tall Box Step Ups (30, 24)

D.6 Min EMOM: 
1. Rig to Wall Waiters Carry (26,18) 
2. Forearm Plank