New Albany, Tuesday, 01/29/19

CROSSFIT
* Load Week

Metcon
Partner WOD
For Time:
100/70 cal row
100 RKBS (53,35#)
100 Tuck Ups
100 RKBS (53, 35#)
100/70 cal Row
*RX+ (V Ups)
**20 min time cap

LEANX

A. Movement Flow
2 Rounds: 
2 Laps
20 Line Hops
10 Heel Drops 
10 Mountain Climbers
5 SL Sit ups 

B. 25 Min EMOM: 
1. Box Jump Overs
2. Sit ups 
3. Air Squats 
4. Cal Bike 
5. Rest

C. 3 Sets: 
ME Weighted Plank (45, 25)

LONGEVITY

Strength
3×10
Squat
SA KB Press (5/side)
Bird Dogs (5/side)

Metcon
12-9-6
Bike Calories
Rower Calories

-Rest 4 minutes-

8-6-4
Bike Calories
Rower Calories