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8.9.18

8
Aug

8.9.18

CrossFit Live Loud – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

10 min Amrap

RX+

7 handstand push-ups

1 rope ascent, 15-ft. rope

RX:

5 handstand push-ups with ab mat

1 rope ascent, 15-ft. rope

Bootcamp

Complete as many rounds as possible in 10 minutes of:

7 knee push-ups

1 rope climb, lying to standing

General Warm Up

Shoulders and Hips (No Measure)

2 Rounds:

50 DU’s

10 MB Chop

2 Rope lowers

15 sec lunge-hip stretch each

30 sec empty bar squat hold

Specific Warm-up

10 mins.

From a box working on foot holds and locks.

https://youtu.be/53WgYmEwGh4

10 mins

focusing on the handstand pushup form:

https://youtu.be/YdBSefJNbB8

Progressions:

Pikes

elevated pikes

https://youtu.be/dupP2OgUJIQ

2 rounds of

2 Hspu or progression needed for metcon

1 rope climb to 12 foot.