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12.21.18

20
Dec

12.21.18

Announcements

Merry Christmas!
12/22 Christmas Wod
12/24-12/25 closed
12/26 11 am class only

No lifting class until after 1/1/2019.

CrossFit Live Loud – CrossFit

View Public Whiteboard

Warm-up

(12 mins)

1 round

20 shoulder taps in plank postion

20 banded pull aparts

-then-

3 super sets

5-10 Pendlay Rows

5 wide grip pull-ups

3 weighted or plyo push-ups

Skill

https://youtu.be/2bS9MySipnk

Coaches need to spend this time allowing each athlete to work on their footing. Focusing on using the legs…

Metcon

Metcon (Time)

28 min time cap

FT:

400m run

40 Slam balls (20/14)

20 burpees

10 rope climbs 15 ft

400m run

20 burpees

40 slam balls

400m run

LFBC:(sub in the flowing)

200m runs

no push-up burpees

10 rope lowers