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06.14.18

13
Jun

06.14.18

CrossFit Live Loud – CrossFit

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Metcon (Time)

30-20-10

Sand bag cleans (150/100)

15-10-5

Sand bag squats (150/100)

General Warm Up

2 rounds

10 goblet squats

10 KB swings

10 bowler squats

Skill

Every 3 minutes, for 18 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)

Station 3: pigeon pose 1 min per side