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05.04.18

3
May

05.04.18

CrossFit Live Loud – CrossFit

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Metcon (Time)

For time

50′ Handstand walk

10 T2B

10 double KB deadlifts (Heavy)

50′ Handstand walk

12 T2B

12 double KB deadlifts (Heavy)

50′ Handstand walk

14 T2B

14 double KB deadlifts (Heavy)

50′ Handstand walk

16 T2B

16 double KB deadlifts (Heavy)

General Warm Up

3 rounds

Back Squat x 4-6 reps @ 3011

Rest 45 seconds

Walking Lunges with Dumbbells x 20 steps @ 1010

Rest 45 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 45 seconds

Specific Warm-up

Handstand walk skill work

1 min at each station:

2 rounds

#1- front plank shoulder taps

#2- donkey kicks

#3- 2 wall walks