Active recovery day

Laveen CrossFit – CrossFit

Bro-sesh:
you’ll have 15min to complete this, rock those mullets and tank tops(or crop tops if you have one) and totally bro out.
Metcon:
this should be approached knowing you can keep a work to rest ratio. meaning the first 400m you have 4min to complete, therefore it should take you no more then 2min to run giving you 2min to rest. if that isnt doable thats fine, but you should be able to make the time caps.

Warm-up

Warm-up (No Measure)

Bro sesh: 15min max

(superset)

3sets

-K.b shrugs for the thugs 12-15reps w/1sec pause @ top

-Laying D.B laterall Raises 12-15(each arm)

rest 1:30-2min.

Metcon

Metcon (No Measure)

in 4min

– run 400m

in 3 min

-run 300m

in 2min

– run 200m

*make your way back up the ladder*