12-28-15 Monday

December 27, 2015 jkwuest No comments exist

CrossFit Lifted – CrossFit

This will be considered a transition week in the programming, so you will see slightly easier and more tolerable workload to allow your body to prepare for the new cycle which will start next monday (1-4-16).

If you have been slacking off, or just haven’t been as consistent as you would like, this week is a good opportunity to ease back into it and prepare for next week! Lets start the new year right!

Back Squat (15 minutes to find a new 1RM)

Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP:

15 wallballs (20/14)

7 burpees
rest 2 minutes, then:

Metcon (AMRAP – Rounds and Reps)

4 MIN AMRAP:

30 wallballs (20/14)

14 burpees

Cash out

10 minutes of easy running or rowing

 

Coach Brian’s daughter Alyssa sporting her new CrossFit Lifted shirt! Looks good!

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