New Albany, Wednesday, 01/16/19
CROSSFIT
*Deload Week
Metcon
Partner WOD
EMOM x 10
min 0-2) Bike Cals
min 2-4) Double KB Deadlifts (73#. 53#)
min 4-6) SA DB Thrusters (50#, 35#)
min 6-8) Rest
Repeat x 2
LEANX
A. Movement Flow
2 Rounds:
10 Bkwd Arm Circles/10 Fwd
10 Jumping Jacks
10 Scorpions
10 Alt. Swimmers
5 Inchworms
B. 8 min EMOM:
Min 1. 3 Strict pull ups + 3 Push Ups
Min 2. 3 Switch grip pull ups + 3 Push ups
Min 3. 3 Switch grip pull ups + 3 Push ups
Min 4. 3 Chin ups + 3 Push ups
C. For Time:
21-15-9:
Plate GTOH (45,25)
T2B
*8 Min Cap*
D. For Time:
21-15-9:
Devils Press (25, 15)
Ring Rows
*12 Min Cap*