12/10/19

Laveen CrossFit – CrossFit

Core:
– Complete these as fast as possible, this isn’t a pacer, go fast and feel the burn.
Metcon:
– Same format from 2 weeks ago, this wod can be easy or really hard depending on how you treat those sprints.

Core

Warm-up (No Measure)

Every 2 min for 4sets.

10 v-ups

20 heel taps(2 count)

:30 plank.

-rest reminding amount of time out of your 2 minutes-

Metcon

Metcon (6 Rounds for time)

Every 3 minutes for 6 sets

-5 touch n go Power cleans(155/105)

-8 DB Single Arm Push Presses(50/35)(each arm)

-100m sprint
Comp:

-165/115

– 65/50

RX+:

-55/45 D.B’s

Scaled:

-135/95 -115/80 -95/65

-Any DB you can go unbroken with thats challenging