New Albany, Tuesday, 02/12/19
CROSSFIT
*Deload Week
Strength
Front Squat
Build to a 3 rep max
Metcon
For Time:
30 – 20 – 10
RKBS (53, 35#)
Reverse Lunges w/ med ball (20,14#)
*RX+ (Pistols)
LEANX
A. Movement Flow
2 Rounds:
30 Single Unders
15 Jumping Jacks
10 Scorpions
10 Rockbacks
10 Windshield Wipers
10 Sec Hang from Bar
B. 6 Min EMOM:
1. 5 Strict Knee to Chest + 4 Kipping Knee to Chest + 3 T2B
2. Hollow Body to Superman
C. 3 Rounds:
40 Air Squats
100 Med Ball Toe Touches
20 Tuck Ups
100 Double Unders
-Rest 1 Min Between Rounds-
*15 Min Cap*
D. 3 Rounds/Side:
5 Suitcase Deadlifts (HAP)
1 Suitcase Carry Down and Back
LONGEVITY
Strength
3×10
Goblet Squats
Elevated Push-Ups (J-Cup on N)
15 Second Forearm Plank Hold
Metcon
Partner WOD (1 Person Workng)
80 Cals Rowing
70 MB Over the Shoulder (20/14)
60 Cals Rowing
50 MB Over the Shoulder
40 Cals Rowing
20 MB Over the Shoulder