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Thursday 3-30-17

CrossFit Lifted – CrossFit


15 Minute skillwork breakout session:

Athletes choice

The coach will go around the room to each athlete and provide instruction and tips on whatever movement the athlete has chosen to work on. NO BARBELL, but any other movement or skill is allowed. Please understand that the coach will only be spending a few minutes with you because there will be several athletes doing several different things.

Metcon (1 Rounds for reps)

4 sets:

2 minute AMRAP:

10 stationary front-rack single-arm dumbbell lunges (55/35)

10 jumping squats

rest 2 minutes

NOTE: the dumbbell will be held on the left shoulder for 5 reps, then the right shoulder for 5 reps, before moving on to jumping squats

You may only record your WORST score of the 4 sets, so pace wisely and try to hold on.

Metcon (No Measure)

lacrosse ball trigger point and mashing (calves, shoulder blades)

2 minutes each calf, 2 minutes each shoulder blade. grab a partner.