Call Us: (423) 790-5884

9.12.18

11
Sep

9.12.18

CrossFit Live Loud – CrossFit

View Public Whiteboard

General Warm Up

3 rounds on the min:

:30 flutter kicks

: 30 Russian twist

:30 lying toe touches

Accessory Work

3 rounds:

10 Banded pull aparts on the foam roller

https://youtu.be/zAbA7A0yIj4

5/5 Isometric external rotation (er) holds with the band

https://youtu.be/bWQdj8gGaDg

Metcon

Metcon (Time)

(22 min time cap)

FT:

2 person team

1000m row (alt. every 250)

100 wallballs

1000m row (alt. every 250)

50 Hang Power Snatch (115/75)

1000m m row

BC:

will row the same but as followed

60 WB

30 hang cleans