10/10/19

Laveen CrossFit – CrossFit

Happy Patriotic Day! quick reminder that tomorow is the Crossfit open, No evening classes, we will be running heat times, come in, sign up and throwdown in your favorite sports team because tomorows spirit day is favorite sport team.

Metcon:
– Todays wod is a continously moving flush of the system to help get you ready for the open wod. Find a workable pace that will allow you to move for the full amount of time without resting to much, use your transitions as your rest period.

Metcon

Metcon (AMRAP – Rounds and Reps)

22min amrap:

600m run/row

200m farmer carry

400m run/row

1:00 plank hold

200m run

100ft bear crawl

Group Stretch

Warm-up (No Measure)

-Spend 8 minutes Coach Led Static stretching