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