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8.29.18

28
Aug

8.29.18

CrossFit Live Loud – CrossFit

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Metcon

Metcon (Time)

FT:

50 cal row

50 T2b

Scaled:

50 Cal row

50 toes to space

BC:

25 cal row

50 laying toes to rig

General Warm Up

2 rounds:

200m run

10 pvc pass throughs

:30 flag pole stretch each side

10 Air Squats

5 no pushup burpees

Specific Warm-up

Toes to bar Movement Prep:

:15 hollow hold on ground

:15 superman hold on ground

——-

:10 Hollow hold on bar

:10 superman hold on the rig

—–

:15 hollow hold on the ground

:15 superman hold on the ground

—–

10 scap pull-ups

5 kip swings

3 knees to chest

3 toes to bar or toes to space.

Rest of the time discuss progressions of laying to rig movement.