CrossFit Lifted – CrossFit
Take 20 minutes to find a new 1RM
New athletes: work with the coach for ten minutes of technique (racking/unracking, hand position, foot position, ditching weight)
Take the following 10 minutes to build to a heavy single for the day.
25 single-arm box step overs (single 45/25 dumbbell, held in any position) (20 inch box all)
14 single- arm burpees* (alternating between left and right arm)
23 single-arm box step overs
12 single-arm burpees
21 single arm box stepovers
10 single arm burpees
*you are allowed to use both arms on the way down, but must only use ONE ARM on the way up. You may use both arms on the way up if you choose, but you will have to list it as a modification.
15 minute cap.
Metcon (No Measure)
LIFTED SUMMER PREP (optional on your own):
15 sit-ups with a dumbbell (45/25)
50 flutter kicks
Rest 60 seconds