New Albany, Wednesday, 04/03/19

*This will be our final week posting daily workouts here on the website. Beginning next week all workouts will be posted solely on Wodify at 8PM the night before.

CROSSFIT
* Reload Week

Strength
5 Rounds
Barbell Complex
5 Deadlifts
5 Bent Over Row
5 Power Clean, knee
5 Front Squat
5 Push Press
5 Back Squat
*Building

8 min for Quality
20 Pike Overs
20 Jane Fondas (Each Side)
20 Arch Ups

LEANX

A. Movement Flow
2 Rounds:
100m Run
5 Rockbacks
5 Hip Rockers/side
5 Bear Squats
5 Quadruped Shoulder Taps/side
4 X-Push Ups 

B. 1 Round every Min x 6 AHAP: 
1 DB Reverse Lunge (R)
1 DB RDL
1 DB Front Squat
1 DB Reverse Lunge (L)
1 DB RDL 
1 DB Front Squat 

C. For Time: 
30 Box Jump Overs (24,20)
30 Burpees
30 Box Jump Overs
*EMOM 5 Sit ups 
-Time Cap 10 mins-

D. 3 Rounds for Time: 
10 Air Squats
10 Forward Lunges
10 Reverse Lunges 
10 Lateral Lunges 
10 Curtsy Lunges
10 Box Step ups 
-Rest 30 Sec in b/t sets-
* 10 total (5/leg)