5/9/18

Laveen CrossFit – CrossFit

– Skill: We are going through 3 different static gymnastic holds today for 3 rounds.
– Metcon: Today’s workout is intended to be nearly 100% aerobic. Your goal should be to complete your work at around 70% effort today where all of your splits stay within 30s of each other. Today is also a good day to focus on dialing in your pose running mechanics.-

Gymnastics

Gymnastics Skill Work

3 Rounds for Quality:

10s L-Sit Hold

10s Ring Support

20s Handstand Hold or Walk

Metcon

Metcon (Time)

5 Rounds of:

Run 400 Meters

20 Ground to Overhead with a plate (45, 25)

12 Burpees to your Plate

22:00 Time Cap

#laveenstrong

AMRAP 3:

Max Distance Farmer Carry, UB (heavy)

AMRAP 3:

Max Distance Double KB OH Carry (light)

Farmer’s Carry (Max Distance)

Overhead KB Carry (Max Distance)