WORKOUT OF THE DAY, OCTOBER 17TH 2017


Published October 17, 2017


LCF Ohana and Friends -  Dave Newman (Owner Rx Smart Gear) and his team will be on island next weekend and they have offered LCF a clinic spot for their sought after jump rope methods.  There is a 15 spot minimum so please sign up now so they can plan accordingly. 

 

Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.

Clinic Only:  $50.00

Rope: $35.00

 The Rx Method @ Lahaina Crossfit 

 Saturday, Oct 21 2017, 11:00 AM - 1:00 PM

 219 Kupuohi St #101, Lahaina , HI 96761

https://rxdoubleunderclinics.webconnex.com/LC

Any other questions please let us know!

STRENGTH:

Run Conditioning

On the Minute x 10

200 Meter Run (Scale to 150m or 100m)

Slowest 200m is your "score"

WOD:

#lead foot

AMRAP 4:

27/20 Calorie Row (20/15 Assault Bike)
27 Burpees
27 Pull-ups (Rx+Chest to Bar)

rest 4 minutes 

AMRAP 4:
21/15 Calorie Row (15/10 Assault Bike)
21 Burpees
21 Toes to Bar  (Scale to Hanging Knee Raise or Dead Bugs)

rest 4 minutes 

AMRAP 4:
15/10 Calorie Row  (10/7 Assault Bike)
15 Burpees
15 Pull-ups (Scale to Ring Rows)

CASHOUT:

1-2 Rounds

15 Hollow Rocks
20 Weighted Glute Bridge
25 Flutter Kicks
30 Banded Good Mornings

 


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