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10.04.18

3
Oct

10.04.18

CrossFit Live Loud – CrossFit

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General Warm Up

:30 max effort bike

15 Jumping jacks

:20 max effort bike

10 woodpeckers

:10 max effort bike

15 broad jumps

Specific Warm-up

2 times through

8 scap push ups

8 Russian Kb swings (heavyish)

-then-

Movent prep: Box jumps

Metcon

Metcon (4 Rounds for reps)

Rx+

Tabata

American Kb swings (53/35)

Rest 1 min before next tabata

Tabata

Box jump overs (30/24)

Rest 1 min

Tabata

Single arm Kb OH lunge (53/35)

-Alternate each interval

Rest 1 min

Tabata

DU

Rx

Tabata

American Kb swings (35/26)

Rest 1 min before next tabata

Tabata

Box jump overs (24/20)

Rest 1 min

Tabata

Single arm Kb OH lunge (35/26)

-Alternate each interval

Rest 1 min

Tabata

single unders

BC

Tabata

American Kb swings

Rest 1 min before next tabata

Tabata

Box step ups

Rest 1 min

Tabata

lunges

Rest 1 min

Tabata

Toe touches to plate

Score is lowest rep count for each individual Tabata