2/17/20

Laveen CrossFit – CrossFit

Metcon:
– There is no real set rest in todays wod. Keep the intensity high in each section by scaling to your ability, there should really be any point where your resting throughout each section. Continuous movement is the key, your rest will come from whatever time you have left out of each 10min section.

Metcon

Metcon (3 Rounds for time)

For Individual Times:

A) From 0:00-10:00(10min cap)

-800m run

-50 Box Jumps(24/20)

B) From 10:00-20:00(10min cap)

-800m run

– 50 Toes To Bar

C) From 20:00-30:00(10min cap)

-800m run

-50 burpees to a target.
Scaled run:

-600 or 400m

Scaled:

A)

-40reps/30 reps

-a height you can physically jump on

B)

-40reps/30 reps

-Knees to elbow

-knee raises

C)

-40 reps

-30 reps

Cool Down

Warm-up (No Measure)

5min flo-sesh

3min coach led static stretching

2min parasympathetic breathing