Friday 4-28-17

April 27, 2017 jkwuest No comments exist

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 90 seconds for 7 sets:

Strict press x 2 reps at 80%

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

2 rope climbs (4 planks)

4 HSPU

6 deadlifts (185/125)

Rest 3 minutes, then:

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

8 burpees

10 calorie row

12 KB High Pulls (53/35)

Metcon (No Measure)

3 sets:

100 flutter kicks

1 minute rest

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