CrossFit Lifted – CrossFit
Skills and Accessory
Take 10-15 minutes and screw around. HSPU, handstand walks, rope climbs, pistols, ring work, pullups, toes to bar, etc.
Don’t take yourself to seriously during this, just have some fun and screw around with some skills you need work on.
Metcon (6 Rounds for reps)
1 minute ME rowing for calories
30 seconds of ME double unders
90 seconds rest
NOTE: score will be cals+DU reps each round. If you are doing singles, please cut your jump rope reps in half when calculating your score.
Metcon (No Measure)
10 minutes of ROMWOD/yoga/stretching (coaches choice)