Call Us: (423) 790-5884

10.17.18

16
Oct

10.17.18

CrossFit Live Loud – CrossFit

View Public Whiteboard

Warm-up

4 rounds

8 band pull aparts

8 band tricep pull downs

:20 handstand hold

:20 active hold on rig

Gymnastics

Pull Complex

5 sets

4 wide grip pull ups

3 pull ups

2 Chin ups

-Rest 1:00-

If unable to do pull ups on rig, do seated pull ups with bar on squat rack

Metcon

Metcon (4 Rounds for reps)

4 Times through

AMRAP 4

12 sit-ups

9 Kb swings 53/35

6 cal bike/row

Rest 1:00 between sets

1 set= 1 4Min AMRAP