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