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07.10.18

9
Jul

07.10.18

CrossFit Live Loud – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 7

Rx:

200m row

50 double unders

Fitness:

200m row

50 single unders

Row counts as 1 rep

Cool Down

Three sets of:

Pause Deadlifts x 8 reps @ 65%

(pause for 2-3 seconds at mid-patella, then continue to pull to full lockout)

Rest 2-3 minutes

General Warm Up

Mobility and Activation

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

Rest as needed

Specific Warm-up

Jump work

10 small hops

10 big hops

10 big hop with thigh taps at the point of Turing your rope

30 singles

30 DU or practice