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.
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.
1) Lift offs+ static hold for 20sec.
2)Strict Knees to elbow on rope
3) L-sit Hold on ropes
-Coaches choice based on your ability
Metcon (AMRAP – Rounds and Reps)
12 min amrap (for quality)
3 wall walks
10 Renegade rows(something heavy) + 50ft bear crawl
3 rope climbs or legless
50ft h.s walk
– 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.