11/07/19

Laveen CrossFit – CrossFit

Heres to the last week of the open. In pure Crossfit Open Fashion we all know this won’t be a easy one. Go out with a bang, have some fun and end your open season with a bang! Thank you to the coaches, owners and those who stepped into help judge and make this open season happen. Cheers to another year of fun, hard work and laughter. May our lungs forever burn, the bar be heavy , the struggle always being real and may we never take the easy way out <3

Core

Warm-up (No Measure)

3rds:

:20 hollow flutter kick

:10 rest

:20 lemon squeeze hold

:10 rest

:20 hollow flutter crossovers

:10 rest

:20 superman plank

:10 rest

Active Recovery

Metcon (No Measure)

3rds:

1:00 Bike(moderate-hard pace)

:30 rest

1:00 Side Plank(30sec each side)

:30 rest

1:00 Row(moderate-hard pace)

:30 rest

1:00 200m or 100m run

:30 rest