Laveen CrossFit – CrossFit

– focus on quality movements apposed to how many rounds you can get.
– like the core portion, focus on your movements.
a few questions to ask yourself throughout the EMOM
Rope Climbs: how many times does it take you to get up?
Hand Releases push ups: How strict can you keep these?
Dips: How low can you get without any physical pain and how strict can you keep them.


Warm-up (No Measure)

7min amrap:

10 v-ups

20sec. Super man plank(arms stretched out as far as possible)



Metcon (No Measure)

21 min emom:

1) 1-3 rope climbs or 1-3 wall climbs

2) 10-15 hand release push ups

3)8-12 ring dips/bench dips

Pick a rep scheme based on your skill level.