Call Us: (423) 790-5884

1.9.19

8
Jan

1.9.19

CrossFit Live Loud – CrossFit

View Public Whiteboard

Warm-up

6 mins:

Banded hip mobility

https://youtu.be/dRmT1mja4uk

Warm-up:

8 min EMOM

Even: 6 inch worms + reminding time in KB goblet squat.

Odd: 40 DU (80 singles)( LFBC 40 toes to plate)

Accessory Work

3 super sets:

10 chin-ups

10 DB upright row(mod weight)

10 DB Bent over row

LFBC:

2 Rounds

10 floor seated pullups on the rig with a bar.

10 Db upright row

10 Db bent over row

Metcon

Metcon (Time)

10 RFT:

12/10 cal bike or 20/18 cal row

10 burpees to target

rest 1:00 min

LFBC:

5 rounds

10/8 cal row

10 no push-ups burpees

*Score will have your rest time included.