Thursday 1-12-17

CrossFit Lifted – CrossFit

SKILLWORK

Demo and practice for 15 minutes:

Double unders, KB Swings and Snatches, handstand push-ups

Metcon (AMRAP – Rounds and Reps)

5 min. AMRAP:

10 sandbag front squats

15 sit-ups

20 second plank hold

Rest 2 minutes, then:

Metcon (AMRAP – Rounds and Reps)

4 min. AMRAP:

8 sandbag front squats

12 sit-ups

15 second plank hold

Rest 2 minutes, then:

Metcon (AMRAP – Rounds and Reps)

3 min. AMRAP:

6 sandbag front squats

10 situps

10 second plank hold

NOTE: if a sandbag is not available, use a (30/20) med ball

Metcon (No Measure)

5-7 minutes of lat mashing

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