New Albany, Tuesday, 01/22/19

CROSSFIT
*Base Week

Strength
Sumo Deadlift
6 x 3 
*across @
85 – 90% of 1RM

Metcon
EMOM x 8
Odd: Burpees 
Even: Double Unders
*Score is total of lowest # of burpees and lowest # of dubs

LEANX

A. Movement Flow
2 Rounds: 
20 Single Unders 
10 Rockbacks 
10 Blackburns
10 Scorpians
3 Burpees 

B. 1 Round every 5 Min x 3
50 Double Unders 
30 Goblet Squats (53, 35) 
15 Burpees 

C. 1 Round every 4 Min x 3 
40 Quick Mountain Climbers 
30 RKBS (53, 35)
15 DB Push Press (25, 15)

D. 3 Rounds: 
10 Birddogs 
1 Rig to Wall Bear Crawl 

LONGEVITY

Strength
3 Rounds
KB Alternating Lunge x4/side
Dumbell Floor Press x6
Plank Hold 15 Seconds

Metcon
10 Min AMRAP
8 Air Squats 
100 Ft overhead KB carry (R)
8 Air Squats 
100 Ft overhead KB Carry (L)