Call Us: (423) 790-5884

11.08.18

7
Nov

11.08.18

CrossFit Live Loud – CrossFit

View Public Whiteboard

Warm-up

3 rounds

250m row

4 prison burpees (3 push ups and stand up =1)

5 wind mills

6 Russian baby makers

Skill

10 min

Based on your skill level choose an option that pushes you a bit and use your ten minutes refining the skill.

Free standing handstand holds

Shoulder touches against the wall

Weight transfer from hand to had on wall

Handstand holds against wall

Kicking up to wall

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 (2 times through)

Rx+

10 DL 225/155

5 ring dips

Rest 3:00 then repeat

Rx

10 DL 155/105

5 ring dips

Rest 3:00 then repeat

BC

10 DL

5 box dips

Rest 3:00 then repeat