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07.13.18

12
Jul

07.13.18

CrossFit Live Loud – CrossFit

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Metcon (3 Rounds for reps)

3 rounds each for reps

1 min sit ups

1 min HSPU

1 min sit ups

1 min Pull ups

1 min rest

Bootcamp

3 rounds each for reps

1 min sit ups

1 min db press

1 min sit ups

1 min strict ring rows

1 min rest

General Warm Up

Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 30 seconds

Single-Arm Dumbbell Press x 8 reps each @ 2111

Rest 30 seconds

100-Meter Suitcase Carry + Waiter’s Carry

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)

Rest 30 seconds

Specific Warm-up

Movement breakdowns