Laveen CrossFit – CrossFit
– work for quality. fight for good positions and try and work for the full 20sec every time.
– when looking at this wod ask your self can i go unbroken for all 7rds. if the answer is no,scale until you can answer yes.
-get into the mentality of “im not letting go and im going unbroken.”
Metcon (No Measure)
Skill: 4rds(each movement) 20on/10off
-Russian Twist with a plate(25/15)
-Bottom of a push up static hold
-Top of a ring row hold or chin over bar hold
-scale weight as needed.
Bottom of push up
– keep chest off the floor
– Rock yourself away:)
-make sure to hold the hold time.
7 rounds(16min cap)
-12 wall balls
-12 sumo deadlift high pulls(75/55)
-30 dubz 2:1 singles
-Sdhp with k.b 53/44
-Sdhp with k.b 44/35
-pick a weight you can go unbroken every round.