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12.11.18

10
Dec

12.11.18

CrossFit Live Loud – CrossFit

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Warm-up

Team race:

100 cals for the win on the bike

split the class into even teams. Each team has to complete 100 cals.

Accessory Work

4 sets

5-6 Big kip swings (focus on hip drive to bar as well as speed through the kip)

2-4 rope climbs (working on locking feet on rope. Not looking for height here)

Metcon

Metcon (Time)

2 sets for total time

Rx+

5 muscle ups (ring)

200m run

3 rope climbs 15′

200m run

7 deficit HSPU

200m run

rest 1:30

Rx

5 bar muscle ups (bar)

200m run

3 rope climbs 15′

200m run

7 HSPU

200m run

rest 1:30

LFBC

5 pull ups or progression

200m run

6 rope lowers

200m run

7 pike position HSPU

200m run

rest 1:30