Thursday 12-8-16

CrossFit Lifted – CrossFit

SKILLWORK

10 minutes of explanation and demo:

pistols, and double unders

10 minutes of practice:

pistols, and double unders

Metcon (AMRAP – Rounds and Reps)

10 minute ladder:

1 wallball (20/14)

1 box step over (55/35)

2, 2 3, 3

as high on the ladder as possible in 10 minutes.

Metcon (Weight)

3 sets:

25 weighted situps (choose weight)

rest 60 seconds

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