New Albany, Wednesday, 02/06/19
CROSSFIT
*Performance Week
Gymnastics
EMOM x 8
Odd) Pull Ups
Even) 12 Box Jump Overs (24, 20″)
*RX + (Muscle Ups)
Metcon
4 Rounds
30 Air Squats
20 DB Hang Snatch (50, 35#)
1 min rest
LEANX
A. Movement Flow
2 Rounds:
30 Jumping Jacks
10 Bent Knee Rocks
10 Supine Rolls
10 Chalk Angels
10 Deadbugs
B. 5 Min AMRAP:
20 KB Hot Potatoes (26,18)
10 KB Reverse Lunges w/ rotation
5 KB Halos/Side
C. Tabata:
1. Goblet Squat
2. Push Ups
3. RKBS (53,35)
4. Mountain Climbers (Quick)
-Rest 1 min b/t sets-
D. 3 Min EMOM:
30 on; 30 off: Med Ball Speed Skaters