1/9/20

Laveen CrossFit – CrossFit

Metcon:
– todays EMOM is more of a skill development Emom while still getting a workout. Pick an choose a variation that will challenge you.

EMOM

Metcon (No Measure)

20min Emom

Min 1) 15/12 cal row

Min 2) 50ft h.s walk

Min 3) 12 alt. pistols

Min 4)15/12 cal bike
Variations:

Min 1) 40sec rowing

Min 2)

– H.S shoulder taps(on wall)

– 30sec h.s hold

– 1 wall walk + 15 sec hold in h.s

Min 3)

– Weighted pistols to a challenging box or bench height for you

Min 4) 40sec bike

Cool Down

Metcon (No Measure)

Part A)3min w/ a partner

Partner 1) 1:30 Easy row

partner 2) holds standing split

Part B) 3 min w/ partner

Partner 1) 1:30 arms only bike

Partner 2) 45sec scorpion hold(each side)

Part C) 5min group stretch