Laveen CrossFit – CrossFit

– Strength: All work should be challenging today. Have a spotter for your DB Floor Press as you’ll likely need help getting into place.
– Metcon: One athlete will complete a full round of 250m Row/10 Burpees over the rower. This means you should be able to sustain your pace for the entire 18 minutes which will likely be around 80%. Set a goal of completing all row intervals right around the same split.


1a) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.

1b) Double DB Bent-over Rows: 4 x 10. Rest 30s.

1c) Banded Pulldowns: 4 x 12-15. Rest 30s.


Metcon (AMRAP – Rounds and Reps)

AMRAP 18 w. a partner:

250 Meter Row

10 Burpees over the Rower

*One athlete completes a full round at a time


Warm-up (No Measure)

1a) DB Kickbacks: 3 x 12-15. Rest 30s.

– 2110 Tempo

1b) Zottaman Curls: 3 x 10-12. Rest 30s.

– 3030 Tempo