8/16/19

Laveen CrossFit – CrossFit

Happy FRI-YAY!
Quick announcement, don’t forget the L.C ladies brunch is tomorrow at Bliss Rebar
located at 901 N 4st at 10:30am.
Metcon:
– As we end a rough week of workouts what better way to finish off a week then with a fun Friday partner wod. This will be a continuous running clock, you and your partner will split up the reps however you would like for the allotted time have and for those rolling without a partner, work for 1/2 the amount of time and rest the other half.
In true LC fashion, post your post-wod selfies to your social media and don’t forget to tag us! Thank you all for being a member of the L.C and here’s to the weekend, Cheers!

Metcon

Metcon (AMRAP – Reps)

For max reps

From 0:00-1:00(1min)

– Max 100 Ft sprints

From 1:00-3:00(2min)

– Max Toes to Bar

From 3:00-6:00(3min)

– Max Dual DB hang C&J(50/35)(from mid shin)

From 6:00-10:00(4min)

-Max Box jumps (24/20)

From 10:00-15:00(5min)

– Max Dual DB Lunges(50/35)(in place)

From 15:00-21:00(6min)

– Max Cal machine

Rx+: 60/50 DB, 30/24 box jump
Notes:

– every 100ft = 1 rep

– lunges are a 2 count for 1 rep.

– 1 set weight for both db movements

Scaled:

t2b:

(k2e)(knee raises)(v-ups)

DB movements:

(40/30)(35/25)(30/20)(anything heavy for you)