Thursday 11-9-17

November 8, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

Skill work:

15 minutes of gymnastics work (handstand holds, kipping/butterfly pull-ups, muscle ups, rope climbs, etc)

Experienced athletes: treat this as a time to work on a new technique. The coach will be spending time with each athlete to cue proper form and technique.

New athletes: work with a coach on banded pull-ups and proper HSPU/pike position

Metcon (1 Rounds for reps)

Every Minute, on the minute, for 15 minutes:

1) 30 seconds of max effort rowing

2) 30 seconds of max effort overhead stationary lunges (45/25)

3) 30 seconds of max effort assault bike

Score is total reps.

Metcon (No Measure)

10 minutes of quad and calf mashing

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