8/14/19

Laveen CrossFit – CrossFit

Todays overall focus is on the quality of movement and strengthing our gymnastic movements. Dont sacrafice positions or strict work for a score, pick a scaled version that will allow you to achieve the best positions and be able to perform that movemnt for the full amount of time or reps.

Gymnastics

Gym-Nasty (Record max v-ups)

12min Emom:(for quality)

Min 1) 10-15 Seated straddle leg lift offs

Min 2) 5-8 Strict K2E,Knee raises.

Min 3) 10-20sec. L-sit hold on rig.

Min 4) Max V-ups in 30sec.
Advance:

1) Lift offs+ static hold for 20sec.

2)Strict Knees to elbow on rope

3) L-sit Hold on ropes

Scaled:

-Coaches choice based on your ability

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap (for quality)

3 wall walks

10 Renegade rows(something heavy) + 50ft bear crawl

200m run

Advance:

3 rope climbs or legless

50ft h.s walk

200m run
Notes:

– feel free to mix and match based on skill with advance and regular but keep the quality of your movemnt.

-Renegade rows are a 2 count.