New Albany, Tuesday, 02/19/19

CROSSFIT
*CF Open Week 1

Gymnastics
EMOM x 8
Odd) 15 Hollow Body Swings
Even) Double Unders
* RX+ (On Rings)

Metcon
For Time: 
30 Wall Balls (20, 14#) (10′,9′)
20 T2B 
20 Wall Balls 
10 T2B
10 Wall Balls 
5 T2B

LEANX

A. Movement Flow
2 Rounds: 
20 Line Hops
15 Jumping Jacks 
10 SL raises 
10 Lateral Openers 
5 Inchworms

B. 3 Rounds for Quality:
12 Supine Marches
10 Same Side Deadbugs/Side
8 KB Straight Leg Sit ups

C.Every 2 mins for 30 mins: 
1. 500m Row 
2. 20 Burpees 
3. 20 Box Jump Overs 
4. 20/15 Cal Bike 
5. 10 Renegade Rows (35,25)

LONGEVITY

Strength
3 Rounds of:
20 Farmers Step-up (16″, 12″)
10 HK BU KB Press / side
10 Bird Dogs / side (2s pause)

Metcon
15min AMRAP:
400/300m Row
20 Alt V-Ups
10 Elevated Push-ups