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05.15.18

14
May

05.15.18

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5/18/18!!

CrossFit Live Loud – CrossFit

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Metcon (AMRAP – Reps)

10 min

1 DL

1HPC

1 FS

1 Push Press

135/95 rx +

95/65 rx

(All movements are part of 1 rep. So all movements must be completed to count as a rep)

Each time the bar settles on the ground, a 5 burpee penalty must be paid before moving on

General Warm Up

4 Giant Sets:

Max Effort L-Sit Hold (Paralletes)

20 Weighted Hip Extensions (35/25)

Rest 1:30 between sets.

Specific Warm-up

Review of movements with a focus on HPC and push press.

4 sets building up to metcon weight

1 DL

1 HPC

1 FS

1 Push press

Cool Down

Kip review for pull ups

Discuss Murph coming up