Thursday 1-5-17

January 4, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

SKILLWORK

E2MOM 8:

45-60 seconds double under practice

NOTE: make sure you leave enough time to recover in each two minute piece. These are really hard to practice once you reach fatigue.

SKILLWORK

10 minutes:

Kipping toes to bar/Kipping straight-leg raises

Focus on a fluid kip, and using hip drive to elevate the legs.

Metcon (AMRAP – Rounds and Reps)

7 min. AMRAP:

100 ft. Farmer carry (55/35 each hand)

6 DB Snatches (55/35)

6 Stationary OH lunges (45/25)

Cash out

7-10 minutes of lacrosse ball/foam roller work

Find what hurts, roll it to DEATH.

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