1/20/20

Laveen CrossFit – CrossFit

Metcon:
– For intensity purposes full read your scaled options weight wise. Each one of these are going to be a sprint, treat it like so. Pick a weight that you know you can cycle fast and efficient with. if you finish under the 4 min cap you have extra time to rest ontop of the 2 minutes between “A&B”and “B&C”

Metcon

Metcon (3 Rounds for time)

A) For time (4min cap)

21-15-9

shoulder to over head (95/65)

box jump overs(24/20)

-2min rest-

B)For Time (4min cap)

12-9-6

shoulder to over head(135/95)

box jump overs(24/20)

-2min rest-

C)For time(4min cap)

9-6-3

shoulder to over head(155/105)

box jump overs(24/20)
Life style:(same rep scheme different movements)

-push ups

-jumping air squats

Scaled:

Opt a)(75/55),(95/65),(135/95)

Opt b)(empty bar),(75/55),(95/65)

Box Jump Overs:

– squat jumps

Cool Down

Warm-up (No Measure)

2-3rounds:

:30 arms only assault bike

:10 down dog hold

:30 prayer stretch

10 pvs pass through

5 Alt. scorpions