New Albany, Thursday, 03/28/19

CROSSFIT

Strength
4 Rounds
Down and Back Adductor Plate Slides
10 HK Medball Lift Throws (Each Side)
5 Broad Jumps to Plate

Metcon
Teams of 3
For Time:
240 Cal Bike for time
* 16 min time cap

LEANX

A. Movement Flow
2 Rounds: 
100m Run
15 Blackburns
10 Scorpions
10 Mountain Climbers
10 Alt. Down Dog Toe Touches 
5 Push Ups 

B. 9 Min EMOM:
1. DB Sit ups 
2. DB Floor Press
3. Banded Pull Apart 

C. Every 4 Mins for 5 Rounds with a partner: 
500m Row
30 Wall Balls 

LONGEVITY

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

Metcon
5 Rounds: 
1min Cal Row
1min Rest
*Score is lowest cal in any round