1/11/18

Laveen CrossFit – CrossFit

– Metcon: Today’s workout is about aerobic effort/consistent movement the entire interval for the entire 30 minutes. The 6th minute is rest so you’ll be able to catch your breath and assess your pacing. Score = total number of reps

Metcon

Metcon (AMRAP – Reps)

EMOM 30:

Minute 1: 40s DB Renegade Rows (50, 30)

Minute 2: 40s Mountain Climbers (2 count)

Minute 3: 40s Alternating Weighted Step-ups (24, 20)

Minute 4: 40s Hollow Rocks

Minute 5: 40s DB Thrusters (50, 30)

Minute 6: Rest

*Athlete choice of DB weight today

#laveenstrong

Warm-up (No Measure)

AMRAP 5 of:

8 Single Leg RDLs each

10 Standing Banded Rotations each