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