Laveen CrossFit – CrossFit

– Skill: Final week of Open Gymnastics Skill. Really try to reinforce skills from last week. All work should be done in small sets and not induce high amounts of fatigue.
– Metcon: Today’s piece is about recovery. If you’re performing 18.1 tomorrow over scale and only push about 60% effort today.


Gymnastics Skill (Repeat from last Tuesday)

Choose between one movement that will show up in this years open:

– Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon)

– Handstand Push-ups

– T2B

*Work on refining your skills and accumulating some low-volume work today. This work should not be too taxing or make you sore.


Metcon (AMRAP – Rounds and Reps)

AMRAP 25 w. a partner:

20 SDHP (53, 35)

40 Walking Lunges (BW)

800 Meter Run or 1k Row

*One person works, but split intervals in half. No score today. Have athletes guess Friday’s Open WOD
Put your guess for tomorrow’s Open WOD in notes!


Warm-up (No Measure)



Banded Pull-throughs

Banded Face pull-apart

Double Leg Banded Leg Curls