11/12/19

Laveen CrossFit – CrossFit

Core:
when scaling the movements, pick a option that will allow you to hold the movement for the full :45
Metcon:
– Your score is going to come from what you put into this workout. those with rope climbs, we only have 2 ropes so sharing is a obvious, make a goal to get a minimum of 5 rope climbs in. Those that dont, pick a option that you know you need more work on.

Core

Metcon (AMRAP – Reps)

3rds:

:45 Forearm Plank :15 rest

:45 Hollow Hold :15 rest

:45 Max V-ups :15 rest

Metcon

Metcon (AMRAP – Reps)

4x4min amrap:(2min rest after each amrap.)

30/20 cal machine

15 burpees

Max Rope Climbs w/ remaining amount of time.
Scaled:

Run: 300 or 200

Rope climbs:

-Strict Pull Ups

-K.B Pull down