Thursday 12-22-16

CrossFit Lifted – CrossFit

Skills and Accessory

Gymnastics Play

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)

6 sets:

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)

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