Thursday 11-8-18

November 7, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (5 Rounds for reps)

Every 2 minutes for 10 minutes:

30 seconds of HSPU (current progression)

90 seconds of rest

Please use the same progression you used last week. This is part of the building phase.

Handstand push-up progressions

-piked push-ups (feet on floor, use mats to decrease ROM if needed)

-piked push-ups on a low box

-piked push-ups on a high box

-wall walks (nose to wall)

-HSPU (kipping 1-2 mats)

-HSPU (kipping no mats)

-HSPU (strict 1-2 mats)

-HSPU (strict no mats)

Metcon (2 Rounds for reps)

2 sets:

3 minute AMRAP:

10 cal row

1 rope climb

Rest 1 minute

At minute 9:00:

Metcon (2 Rounds for reps)

2 sets:

3 minute AMRAP:

10 cal AB

1 manmaker (55/35)

1 minute rest

Find a partner and one of you can start on bike portion, and the other can start on the row!

Metcon (No Measure)

10 minutes of quad mashing (should feel REALLY good after this week)

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