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09.19.18

18
Sep

09.19.18

CrossFit Live Loud – CrossFit

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Warm-up (No Measure)

General warm up

3 rounds

250m row

10m A-skips

10M B-skips

Warm-up (No Measure)

Specific warm-up

GHD sit-ups

https://www.youtube.com/watch?v=drtWxWK8QOM

3 sets of 5-6 working from partial extension to full extension while maintaining mid line

Metcon (No Measure)

EMOM 15

Min 1 Max single unders

Min 2 Max ring rows

Min 3 Max wall balls

5 min rest period between emom and metcon.

Metcon (Time)

For time

Rx+

30-20-10

single arm OH lunge 45/25 (must use both sides evenly. Switching halfway)

10-20-30

GHD situps

12:00 Hard time cap

Rx-

35/20

Med ball sit ups

BC

Just lunges

ab mat sit-ups