1/6/20

Laveen CrossFit – CrossFit

Strength:
– Pick a option in for both movements to allow you to reach full range of motion with conrtol.
Metcon:
-The calories and distance should take you relatively 30sec or less. if you cannot replicate or make that time domain scale down.

Strength

Warm-up (No Measure)

10min EMOM:

Min 1) 5 Strict Pull Ups

Min 2) 5 Strict HSPU
Pull Up Variation:

– False Grip ring

– 3 negatives

– Banded

– Elevated Ring row

HSPU Variation:

-Deficit -3 negatives

-2 around the worlds(left to right)

-1 ab mat -Standing DB Strict press

Metcon

Metcon (AMRAP – Reps)

A)4rds:(1min work/1min rest)

12/8 Cal Bike

Max DB Man Makers(35/20)

….right into…..

B)4rds:(1min work/1min rest)

150m run

-Max Chest to bar pull ups.
Rx+:

A)50/35

B) Muscle Ups

Scaled:

Part A) any weight you can achieve 5-7 reps

Part B)

-Jumping C2B

Cool Down

Warm-up (No Measure)

Pt A) 600m Group Jog

Pt B)5 min Coach Led Stretch