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9.10.18

9
Sep

9.10.18

CrossFit Live Loud – CrossFit

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General Warm Up

Kip warm up (No Measure)

10 min Mobility

2x’s

200 m

5 kip bridges

5 Back Bridges

10 Superman

5 hanging kip swings

5 kip pull-ups

10 sec lunge holds each

Movement Break Down

Weightlifting

3 sets:

6/6 Barbell Back Rack lunges

resting 1:30 between rounds

*Preform at same moderate load across.

Movement Break Down

Metcon

Metcon (Time)

21-15-9

DB power clean (50/35)

DB suitcase carry lunges

pull-ups

BC

21-15-9

DB Power clean

DB suitcase carry lunges

Jump pullups or banded pullups or ring rows