Thursday 12-21-17

December 20, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

15 minutes of Free play

Practice double unders, do pistols, rope climbs, challenge a friend to something short and fun, play spikeball, make up a game, or ask the coach to make one up for you. Just have fun and keep it light.

Metcon (Calories)

Every 2 minutes, for 18 minutes:

Row for calories/assault bike for calories x 30 seconds

NOTE: if you completed 12 days of Christmas, you get first choice of either rower or bike if the class size is large enough to need both.

If you did not, remember this for next year.

Metcon (No Measure)

3 sets:

20 second left side plank

20 second plank

20 second right side plank

1 minute rest

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