Monday 4-17-17

April 16, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Back Squat

E2MOM for 10:

5 reps at 80%

Metcon (7 Rounds for reps)

7 sets:

30 second assault bike for calories

30 second rest

45 seconds of double unders

15 second rest

30 second calorie row

30 second rest
Total reps for 7 separate rounds. Singles count as half reps.

Metcon (No Measure)

3 sets:

30 seconds of hand plank shoulder taps

30 seconds of rest

NOTE: in the video example, these are done intentionally slow, but I would like them performed as quickly as you can while still maintaining core control (do not sway the lower body or move the hips). The only thing that should be moving is your arms and shoulders.

https://youtu.be/8m8yP0Ak_NQ

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