Friday 4-14-17

CrossFit Lifted – CrossFit

Shoulder Press

5 minutes of neck stretches and mobility

(Look left to right, ear to shoulder, up and down, circle the head clockwise, counter clockwise. Each shoulder be done for 30 seconds)

Every Minute on the minute for 7 minutes:

Strict press x 4 reps at 70%

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

3 Russian KB Swings (70/53)

6 KB box step overs (20 for all)

3 KB Squats (70/53)

Step over holding the kb however you want, but the squats must be performed as goblet squats.

Metcon (Weight)

Demo/Intro to death march

3 sets: Death March x 16 reps

Rest 60-90 seconds (choose dumbbell weight)

https://youtu.be/2o_lal2jpQc

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