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07.25.18

24
Jul

07.25.18

CrossFit Live Loud – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 weighted box step ups (athletes choose loading)

8 Push-ups

6 kb swings 44/26

Specific Warm-up

Metcon (No Measure)

EMOM 6

ODD-4 pistols/single leg box squats-left leg

Even-4 pistols/single leg box squats-right leg

Metcon (No Measure)

EMOM 6

ODD-10 DB bench press (light to moderate weight)

EVEN-5 DB rows per side (same weight as above)

General Warm Up

Warm-up (No Measure)

400m run

-then-

2 rounds

10 Banded good mornings

10 Russian baby makers

10 band pull aparts

-Mobility

Foam roll

Glutes

hamstrings

Quads

Lats