New Albany, Wednesday, 02/13/19
CROSSFIT
*Deload Week
Gymnastics
Handstand Walking Skill
Scaled:
3 Rounds
10 Pikes on Box w/ single leg extension
10 Wrist Ups & Downs w/ DB
RX:
3 Rounds
30 sec Handstand Floaters – Back to Wall
10 Wrist Ups & Downs w/ DB
Advanced:
3 Rounds
30 sec Handstand Floaters – Facing Wall
10 Wrist Ups & Downs w/ DB
Metcon
EMOM x 8 :
Odd) 14 SA DB S2OH (50, 35#)
Even) 7 Pull Ups
RX+
EMOM x 8:
Odd) 20 SA DB S2OH (50, 35#)
Even) 10 C2B
LEANX
A. Movement Flow
2 Rounds:
30 Jumping Jacks
10 Blackburns
10 Alt. Down Dog Toe Touches
4 Burpees
4 X Push ups
B. 9 Min EMOM:
1. Banded Tricep Pressdowns
2. Split Stance Pallof Press
3. Banded Good Mornings
C. 10 Min AMRAP:
5 DB Power Cleans (35, 20)
5 DB Thrusters
5 DB Shoulder to Overhead
*3 DB Burpees EMOM*
D. For Time:
20 Bodyweight Cleans