10/09/10

Laveen CrossFit – CrossFit

Happy Favorite Color day, remember to take a selfie and post it rockin your favorite color and don’t forget to tag us! Tomorrow will be Patriotic Day

Core:
– fight for a good positions and don’t forget to stay tight. Fight the urge to compromise position for laziness or fatigue.
Metcon:
– find a workable pace that will allow you to continuously move, if you have the means to go unbroken go for it, if not work on a strategy that best fits your abilities to allow you to continuously move.

Core

Warm-up (No Measure)

3 rounds:

:40 Plank Hold

:20 rest

:40 10 straight leg sit ups+ Hollow Holder remainder time.

: 20 rest

:40 Flutter kick

Metcon

Metcon (AMRAP – Reps)

12min amrap:

3,6,9,12,15,…

-Box Jump(24/20)

-Toes To Bar

-wall ball(20/14)
Rx+:

30/24 box jump

Scaled:

-Any size box you can jump on

-Knees 2 elbow/knee raises

-Any wall ball that will allow you to hit full depth and hit the target