Author: lcadmin

Laveen CrossFit – Teen Athlete

Warm-up

Warm-up (No Measure)

PVC Circle Game

500 M Row

Dynamic Stretches

Skill

Warm-up (No Measure)

Squat and KettleBell Technique

Strength

Metcon (3 Rounds for weight)

1A) KB Split Squats 3X 8-10 ea

…

Laveen CrossFit – CrossFit

Metcon

Metcon (Time)

Glasser

12 Chest to Bar

8 Deadlifts

1 Power Clean

4 Front Squats

4 Back Squats

5 HSPU

19 Toes to Bar

16 Burpee Box jumps

34 Wall Balls
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Laveen CrossFit – CrossFit

Strength

Back Squat (10X2@60%-every 60sec)

Wide Stance Box Squats

Metcon

Metcon (Time)

For Time:

20 Burpee Box Jumps 24/20″

25 Chest to Bar Pull Ups

100 Wall Balls 20/14#

25 Pull Ups

20 Burpee…

Laveen CrossFit – CrossFit

Gymnastics

Warm-up (No Measure)

Accumulate 1:00 of each:

Handstand Hold

Hollow Hold

Ring Support

*Foam Roll lats between sets X 10 Passes

Metcon

Metcon (AMRAP – Rounds and Reps)

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Laveen CrossFit – CrossFit

Strength

Front Rack Lunge (3 X 6 ea leg -rest 60 sec)

Reverse Lunges

Warm-up (No Measure)

1B) Banded Glute Hip Thrusts

3 X 10- rest…

Laveen CrossFit – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant…

Meet us at the Grassy, retention area on the SE corner of 43rd Ave & Southern for some great Hill sprints & running drills.

Laveen CrossFit – CrossFit

Weightlifting

Power Clean (PC + FS 8 X 1 + 2 @ 75% -rest 90Sec-)

EMOM

Metcon (Weight)

6 Min EMOM

5 Clean and Jerks 135/95#
L3-115/75

L2-95/65

L1-65/35

#laveenstrong

Warm-up (No Measure)

KB Lunges 3…

Laveen CrossFit – CrossFit

Strength

Metcon (AMRAP – Rounds and Reps)

16 Min

200 Ft Farmer Carry AHAP

30 Sec Handstand Hold or walk

Metcon

Metcon (AMRAP – Reps)

25 Mins

In Teams of 3:

300 Double Unders
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