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06.13.18

12
Jun

06.13.18

CrossFit Live Loud – CrossFit

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Metcon

Metcon (No Measure)

4 times through

90 sec per station

Station 1: Bench press

Station 2: Hanging leg raises

Station 3 10m Shuttle sprints

Metcon (AMRAP – Reps)

7 2-minute rounds of:

20/15 cal. row

Max rep GHD sit-ups

Scaled

Situps

Bootcamp

5 3 minute rounds

15/10 Cal row

10 situps

General Warm Up

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

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Specific Warm-up

Ghd break down