New Albany, Thursday, 01/17/19
CROSSFIT
*Deload Week
Strength/Corrective
3 Rounds, Not for Time
5 SA Ring Row w/ Rotation
30 Russsian Twists w/ plate
10 HK Diagonal Stretch (Each Side)
Metcon
Partner WOD
16 min AMRAP
40 Box Step Ups (knee height)
40 Rotational med ball throws (14,10#) (20/side)
40 Up Downs
40 Gorilla Hops over box
LEANX
A. Movement Flow
2 Rounds:
10 Birddogs
10 Cat Camels
10 Hip Rockers
10 Plank with Kick up
10 Glute Bridges
10 Deadbugs
B. 10 Min AMRAP w/ Partner:
500m Row
40 Lateral Med Ball Throws to Partner
30 Med Ball Plank Rolls to Partner
-Rest 3 Mins-
10 Min AMRAP w/Partner:
500m Row
40 Med Ball Squat to Chest pass
30 Med Ball Sit ups to your partner
LONGEVITY
Strength
3×8
KB Suitcase DL
Straight-Leg Sit up
15 second hang x 3
Metcon
12min Partner Relay:
12/10 Cal Row
8 SA KB Front Squats (18/26)
4 Box Step Ups