Call Us: (423) 790-5884

05.30.18

29
May

05.30.18

CrossFit Live Loud – CrossFit

View Public Whiteboard

Metcon

10 min amrap:

750 Meter Row

25 Burpee Box Jump or Step-Overs

Purpose is to move And push yourself. No score needed

General Warm Up

Every 90 seconds, for 24 minutes (4 sets) of:

Station 1 – 20 Kettlebell Swings

Station 2 – Dumbbell Front Squats x 12-15 reps @ 20X1

Station 3 – Supine Ring Rows x 10-12 reps @ 2111

Station 4 – Prone Plank Hold x 60 seconds

Specific Warm-up

POP on Box Jumps

Prep for jumping:

2 rounds

3 small hops

3 high hops

2 stepups

2 jumps on lower box

Cool Down

Partner banded hip distractions:

https://binged.it/2ska7nm

B