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06/05/18

4
Jun

06/05/18

CrossFit Live Loud – CrossFit

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Metcon (Time)

10-1

Bar facing burpees

Dead lifts 225/145

Live Fit

8-1

Burpees

KB Deadlifts

General Warm Up

MOBILITY:

https://youtu.be/aLjY-jZbGbw

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats (https://youtu.be/X5xW-eVRg6c)

12 Alternating Cossack Squats ( https://youtu.be/y_Ilhz2q4m4)

12 Band Pull-Throughs (https://youtu.be/MkwSzIaeZYg)

Rest as needed

Specific Warm-up

POP of Burpees and DL

Coach needs to lead the reps and count on PVC DL..Walking around and fixing our peeps during this time!! Take the time

2 rounds

3 DL

2 Burpees

3 DL

2 Burpess

Building to starting weight


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