3/6/19

Laveen CrossFit – CrossFit

Core:
Our overall focus is maintaining a active and tight core throughout our russian swings, a very overlooked and forgotten part of a kettlebell swing.
Partner wod:
these should be approached as full sprints knowing you only have 3rds(each) and a 5min rest inbetween. get after it.

Metcon

Metcon (AMRAP – Reps)

Core:

8min emom

Min 1) Max Russian K.B swings in 40seconds(70/53)

Min 2) Plank(the whole minute)

Metcon

Metcon (AMRAP – Reps)

Partner wod

A)6rds: Every 90 seconds

-15/12 cal bike

-Max thrusters w/ empty barbell

-5min rest(after 6rds)

B)6rds: every 90 seconds

-12/10 cal row

-Max burpees
Notes:

Keep track of your reps for the thrusters and burpees. You and your partner will be alternating every 90 seconds for the duration of the 6 rounds.