2/4/19

Laveen CrossFit – CrossFit

Happy Monday!
lets start this week off right and get after todays wod!

Strength:
pick a band thats doable yet challenging when scaling down. you want to maintain and control these as much as possible, the real magic comes from a true 3 sec slow and controlled decent every rep. The strict press, pick a weight that 1)you can clean from the floor and 2)maintain for the whole emom.
Metcon:
Make.This.Hurt.
enough said 🙂

Strength

Pull-ups (3-5 reps(w/3 sec.decent.))

Shoulder Press (5 reps)

Metcon

Metcon (8 Rounds for reps)

4 rounds:(1min work/1min rest)

-12/8Cal row

-Max push ups w/remaining time.

4rds:(1min work/1min rest)

-12/8cal bike

-Max toes to bar w/remaining time
-Record each round for max reps.

-scale as needed