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10.03.18

2
Oct

10.03.18

CrossFit Live Loud – CrossFit

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Warm-up

800m run

-then-

4 rounds

10m wood peckers

10m lunge with a twist

10m A skips

10m side shuffle- Down and Back

10 standing toe touches

Movement Break Down

Rower and bike setup and technique.

Metcon

Metcon (Time)

For time

2 rounds

500m row

50 air squats

-rest 2 min-

2 rounds

25 cal bike

25 Alternating single arm DB hang cleans (50/35)

BC

2 rounds

300m row

30 air squats

-rest 2 min-

2 rounds

25 cal bike

25 Alternating single arm DB hang cleans

Cool Down

1:00 pigeon pose per side

1:00 standing straddle

1:00 seated forward fold