12/05/19

Laveen CrossFit – CrossFit

Metcon:
– Nothing to this one but to go hard. Get comfortable with the uncomfortable in the air squats.
Accessory:
– a little bro sesh to finish off the day.

Metcon

Metcon (Time)

For time: (18min cap)

1,000m run

100 air squats to a med ball

1,000m run
Rx+: 20/14lb vest

Scaled:

Run: 800m or 600m run

Bro-Sesh

Metcon (No Measure)

Not for time: 15 min max

2 sets: 15,12,10 DB Bench Press

-rest 1min after each set-

2 sets: 12,12,12 Delt Raise Complex

-rest 1:30 after each set

Burn out Set:

15,12,9,12,15 bicepcurls
Notes:

15,12,10 rep scheme: increase weight each time.

12,12,12: 1 weight for all 3