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
