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

-Hollow rock

-Top of a ring row hold or chin over bar hold
Russian twist

-scale weight as needed.

Bottom of push up

– keep chest off the floor

Hollow rock

– Rock yourself away:)

Ring row

-make sure to hold the hold time.


Metcon (Time)

7 rounds(16min cap)

-12 wall balls

-12 sumo deadlift high pulls(75/55)

-30 dubz 2:1 singles

sumo d.l

-Empty bar

-Sdhp with k.b 53/44

-Sdhp with k.b 44/35

Wall balls:

-pick a weight you can go unbroken every round.