Thursday 12-6-18

December 5, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

3 sets:

12 pistols*

12 deficit push-ups**

*Please choose a pistol modification that is difficult, but still allows you to work the technique properly

**use plates to create a deficit, but make sure your chest still reaches the floor

Metcon (4 Rounds for reps)

2 sets:

Against a 5 minute running clock:

1 minute max effort calorie row, immediately into:

4 minute AMRAP:

60 double unders

100 ft bear hug sandbag carry (150/100)

Rest 3 minutes

NOTE: if you do not have access to a sandbag, use double front-rack kettlebells


You will have 4 different scores for this workout: the first row, the first AMRAP, the second row and the second AMRAP.

Metcon (No Measure)

4 sets:

45 second lying twist (each side)

Rest 30 seconds

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