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1.14.19

13
Jan

1.14.19

CrossFit Live Loud – CrossFit

View Public Whiteboard

Warm-up

4 sets:

1 min stations

row

wallball (20/14)

mt climbers

Skill

10 mins:

Practice on or Scaling HSPU or HS Hold

* Focus on the in creating an active press into the ground and maintaining proper body position in HS and HSPU.

Metcon

Metcon (AMRAP – Reps)

Double EMOM

6 min EMOM:

12 KB Swings (53/35)/(35/26)

6 HSPU

-rest 3 mins-

6 min EMOM:

12 Kb swings

rx+: hspu will have even ground with head and hands.

rx: will be aloud 1 ab mat on the floor.

LFBC:

min 1- HS Hold or Plank hold for :30

min 2: KB Swings russian