9/21/18

Laveen CrossFit – CrossFit

Strength- Every set needs to be challenging for today, one weight across.Then we’ll complete the legs with a good ol hammy pump.
MetCon- Those who can go unbroken overtime for the k,.b swings need to go RX. if you know you can’t, scale down. Same Rule applys with wall balls, row a decent pace.

Strength

5×10 Heavy walking lunges(total) then 100 banded leg curls.

Weighted Lunges (4 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min amrap:

10 k.b swings 70/55(american)

15 wall balls

20 cal row

Scaled Options:

a)53/44

b)44/35, 14/10

c)35/26