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07.11.18

10
Jul

07.11.18

CrossFit Live Loud – CrossFit

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Metcon (Time)

4 RFT

Rx+:

30 air squats

5 legless rope climbs 15′

Rx:

30 air squats

7 rope climbs 15′

Fitness:

30 air squats

5 rope lowers

General Warm Up

Three sets of:

Wall therapy x 8 reps @ 42X1

Rest 60 seconds

Front-Leaning Rest on Rings x 60 seconds

Rest 60 seconds

Bent over kb rows x 6-8 reps each arm

Rest 60 seconds

Specific Warm-up

5 mins of seated foot lock drills

5 mins of practicing locking and standing up off the box