New Albany, Tuesday, 02/05/19
CROSSFIT
*Performance Week
Strength
Clean
3 – 3 – 2 – 2 – 1 – 1 – 1
Sumo Deadlift
Build to a 3 rep max
LEANX
A. Movement Flow
2 Rounds:
30 Singles
10 Arm Circles (bwd/Fwd)
10 Standing Alt. Swimmers
5 Walkouts
B. 6 min EMOM:
1. 5 Scap Pull ups + 5 Core Swings + 5 Pull ups
2. 20 Underhand Pull Aparts
C. 12 Min EMOM:
1. Cal Bike
2. Ring Rows
3. Double Unders
4. Kneeling Battle Rope Waves
D. 30 Reps for Time:
Knee to Squat Jump
LONGEVITY
Strength
3×8
KB Alt Lunge
KB Press (4/side)
3x Bretzle – 10 Breaths
Metcon
EMOM 15 of:
3 Ring Rows
6 Bar Push-Ups
9 Air Squats