New Albany, Tuesday, 01/15/19

CROSSFIT
*Deload Week

Strength
1 x ME Unbroken Set of Strict Ring Dips

2 min rest, then:

EMOM x 6
Odd) 70% of ME UB #
Even) 15 Pike Ups

Metcon
For Time:
100 Rope Slams
80 Tuck Ups
60 cal Row
40 Pull Ups

COMPETITORS / EXTRA STRENGTH

1 Max Effort set of strict Pull Ups

then

4 sets
10 Feet Elevated Ring Rows
10 Scap pull ups
20 Band Pull Aparts

LEANX

A. Movement Flow
2 Rounds: 
20 Single Unders
10 Supine Hip Circles
10 Bent Knee Rocks 
10 Windshield Wipers
10 Hip Rockers 
10 Alt Toe Touches 

B. 8 Min EMOM: 
1. 10 Banded Lateral Monster Walks/Side 
2. Pistol Squats

C. 4 Sets; 4 mins to complete each set: 
15 Box Jumps 
25 RKBS (53, 35)
50 Double Unders 

-1 Min Rest-

LONGEVITY

Strength
3×8 
Goblet Squat
SA KB Press
KB Hold Alternating
Deadbug 

Metcon
With a Partner,
12 min AMRAP: 
5 Elevated Bar Push Ups
10 Ring Row
15 DB Deadlift (26/18) 
20 Butterfly Sit-ups
25 Air Squats (to ball)
*One partner working at time. Split work as needed.