CrossFit Lifted – CrossFit
10 min. EMOM:
1) ring dips +2 reps from last week
2) 1-2 rope climbs
NOTE: Use the same modifications you used last week on ring dips, but increase the reps by 2 (7 reps each minute last week=9 reps each minute this week)
3 rounds for time:
50 overhead stationary lunges (45/25)
200m KB/DB run (53/35)
NOTE: It is a single KB or DB ONLY, and you can carry it however you want.
12 min. Cap.
10 minutes of myofacial work (lacrosse ball, foam roller, barbell mashing etc. Pick your poison.)