Thursday 12-27-18

December 26, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

10 minutes:

Shoulder mobility and kip swing practice

Metcon (No Measure)

Every 90 seconds for 5 sets:

5-7 bar muscle ups*

*if you cannot do at least 5 chest to bar pullups, you should not be attempt bar muscle ups, but you may attempt a banded option or regular strict pull-ups.

Metcon (5 Rounds for calories)

Every 3 minutes for 15 minutes:

2 rope climbs (4 rope planks)

Max cal row or assault bike in remaining time until 2:30

Rest 30 seconds

Score is calories each round.

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