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)