New Albany, Thursday, 03/14/19

CROSSFIT
*CF Open Week 4

Metcon
7 min AMRAP:
20 Lateral Box Step Overs (24, 20″)
25 Single Ring Rows
30 Alt V Ups

-3 min rest-

7 min AMRAP:
20 Box Step Ups
20 Ring Rows
20 Tuck Ups

LEANX

A. Movement Flow
2 Rounds: 
2 Rig to Wall Down and Backs 
10 Hip Rockers 
10 Scorpions 
10 Windmills 
10 Bent Knee Rocks 

B. 3 Sets for Quality: 
1 Rig to Wall Bear Crawl DB Drag 
10 Unilateral Deadbugs/Side 
10 Bird Dogs 

C. 3 Min AMRAP x 4:
10 Wall Ball 
10 Rotational Med Ball Throws to Wall/side
10 Med Ball Sit ups to wall 
10 Superman 
-Rest 1 min b/t amraps-

D. 1 Min for Max Reps: 
Jump Squats

LONGEVITY

Strength
3 Rounds:
5 PVC Hinges
10 Farmer Deadlifts
10 SA Band Row / side
120 ft Suitcase Carry / side

Metcon
3 Rounds:
Min1: Cal Bike
Min 2: Lateral Step Overs
Min 3: Rotational Medball Toss
Min 4: Rest (Overhead Stretch)