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07.05.18

4
Jul

07.05.18

CrossFit Live Loud – CrossFit

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Metcon (Time)

21-15-9

DL 315/210

50′ Handstand walk or 5 wall walks between sets

Finisher

Rest 10 mins then

2 Rounds:

30/21 Calorie Assault Bike

80 Double-Unders

General Warm Up

Pulling warm-up (No Measure)

8 Min Pec Smashing/Trap Smashing

2x’s

10 Band Pull Aparts

10 Pull-ups

10 Banded Lateral walks

10 Serratis Pushups

10 Ring Row MU’s

Specific Warm-up

2 rounds

6 Medball deadlifts

6 half kicks to handstand

Then warmup to deadlift weight for metcon