New Albany, Tuesday, 01/16/18

CROSSFIT
*Load Week*

Correctives / Activation
1 Round
20 Banded Scaptions
20 Serratus Punch
20 External Rotation
20 Straigh Arm Pull Aparts
20 OH Pull Aparts

Gymnastic Strength
12 min to Complete:
4 Rounds
4-6 Strict T2B + 6-12 Kipping T2B

5 False Grip Low Ring Transitions + 1-3 Strict MU

Metcon
For Time, complete:
60 SDHP (75,55#)
60 Front Rack Lunges
60 Tucks Ups
*Athletes may break up reps any way they want

COMPETITION

For Time
21 – 15 – 9
DB Hang Power Cleans (50, 35) 
Cal Assault Bike

LEANX
A. 10 Min AMRAP For Quality:
10 Split Stance KB RDL/Leg
20 Tall Kneeling Pallof Press/Side
30 Sec Wall Plank

B. 7 Min AMRAP:
7 DB Burpees
14 V-Ups

C. 7 Min AMRAP:
14 SA RKBS
70 KB Toe Taps