Call Us: (423) 790-5884

7.16.18

15
Jul

7.16.18

CrossFit Live Loud – CrossFit

View Public Whiteboard

General Warm Up

1:00 L-Sit Hold

2:00 D-Ball Hold (150/100)

:30 Second L-Sit Hold

1:00 D-Bal Hold (150/100)

:15 Second L-Sit Hold

:30s D-Bal Hold (150/100)

Specific Warm-up

Demo OHS and POP… Get the to moving

(5 Mins)

Talking about wall therapy with PVC

(5 mins)

OHS with PVC with no wall..

(10 mins)

Building or playing with weight for Metcon

Metcon

Metcon (Time)

RX:

For Time:

21 Overhead Squats (95/65)

200 Meter Run

21 Thrusters (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

15 Thrusters (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

9 Thrusters (95/65)

200 Meter Run

Scaled:( 65/35)

Bootcamp: will do PVC pipe if form is good, then go to banded ohs… or if can’t keep form will go to goblet squats