New Albany, Tuesday, 03/26/19

CROSSFIT

Strength
5 Rounds
Barbell Complex
5 Bent Over Row
5 Power Clean, knee
5 Front Squat
5 Shoulder Press
5 Back Squat
5 Good Mornings
*Building

8 minutes for Quality:
8 Shovel Deadlifts (Each Side)
8 Hanging Straight Leg Raises

LEANX

A. Movement Flow
2 Rounds: 
2 Rig to Wall Down and Backs 
10 90/90 Transitions
10 Rockbacks
10 Hip Rockers
10 SL IR/ERs
10 Prone Ts and Ys

B. 6 Min EMOM: 
1. 5 Bent Knee Hollow Body Rocks + 10 Tuck Ups 
2. T2B Practice 

C.
8 Min Ladder: 
2 Pistol Squats
2 Pull Ups
* reps increase by 2s

D. 3 Rounds: 
30 Sec FA Plank 
30 Sec Side Plank (r)
30 Sec Side Plank (l)
30 Sec rest

LONGEVITY

Strength
3 Rounds: 
6 High Box Step-ups / side
6 SA DB Bench / side
6 Bird Dogs / side
*3s negative (3s hold on bird dogs)

Metcon
With a Partner
12min AMRAP: 
40 Cal Bike
30 Medball Over Shoulder
20 Lateral Step-overs
10 Push-ups
*one partner working at a time