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1.4.19

3
Jan

1.4.19

CrossFit Live Loud – CrossFit

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Warm-up

3 rounds

10 pvc behind the neck strict press

5 no push up burpees

10 db hang power clean and push press (light weight)

5 Russian kb swings

Gymnastics

Super Set x 5

Max holding over grip pull-up

10 V-ups

Skill

8 min EMOM

Handstand walking Focus.

min 1- 3 donkey kicks

min 2- :30 handstand hold or 6 attempts to hold in a free handstand.

Metcon

Metcon (Time)

15 min time cap

4 RFT:

25 ft handstand walk

8 Devil’s presses (50/35)

rx: (35/20) and stiff legged bear crawls.

LFBC:

4 RFT

20 shoulder taps in a plank position.

8 Devil’s presses with light weight.