9/3/19

Laveen CrossFit – CrossFit

Accessory:
– Get nice and heavy on the dumbbells, really focus on holding the perfect front rack position.
Metcon:
– Pick a category based off of your work capacity.

Accessory

Metcon (Weight)

5rds:

:30 DB F.Rack Hold

:30 rest

:30 Banded Row Plank(15 sec.each side)

:30 rest
-Record both db weights

Metcon

Metcon (Time)

16min EMOM:

1) 10 DB Box Step Ups(50/35)(24/20)

2) 10 toes to bar

3) 16/13 cal bike

4) rest

Rx+: (60/50 DB)(12 toes to bar)

Elite:(70/60 DB)(15 Toes to bar)
Score: in the comments write your favorite pick up line. 3…2…1..GO!

Scaled:

– Any heavy dumbell

– knees to elbow or V-Ups

– 30sec as hard as you can bike.