CrossFit Lifted – CrossFit
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.
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)
7-10 minutes of lacrosse ball/foam roller work
Find what hurts, roll it to DEATH.