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06.07.18

6
Jun

06.07.18

CrossFit Live Loud – CrossFit

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Metcon (Time)

4 RFT

400m run

250m row

15 cal bike

General Warm Up

2 rounds

6 inchworms no push-up

20 banded pull aparts

6 ring rows

20 banded pull aparts

Gymnastics strength:

50 banded push-ups

Skill

Every 3 minutes, for 12 minutes (two sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Minutes of Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)