New Albany, Tuesday, 04/02/19

*This will be our final week posting daily workouts here on the website. Beginning next week all workouts will be posted solely on Wodify.*

CROSSFIT
* Reload Week

Strength
8 min for Quality:
3- 5 Strict Chin Ups
15 OH Plate Shrugs

Metcon
Partner WOD
2 Rounds
60/50 Cal Row
40 Box Jumps (24, 20″)

LEANX

A. Movement Flow
2 Rounds:
30 Single Unders
10 Scorpions
10 Blackburns
10 Alternating Swimmer
10 Windmills
10 Supine Rolls 

B. 5 Min Ladder:
1 Strict Pull Up
1 Strict Push up 
2 Strict Pull Ups 
2 Strict Push Ups
…..increase by 1 rep each set 

C. Every 3 mins x 4 sets
200m Run 
40 Flutter Kicks 
50 Double Unders 

D. 3 ME Sets: Weighted Push-Ups 

LONGEVITY

Strength
3 Rounds:
6 Goblet Box Squat (5s ecc) 
6 Bench Press (5s ecc) 
6 TK Pallof Press / side

Metcon
12min Partner Relay:
6 Ring Rows
8 Sit-ups
10 Plate GTOH