Thursday 2-9-17

CrossFit Lifted – CrossFit

Metcon (No Measure)

5 minutes of double under practice

5 minutes of KB Snatch technique

5 minutes of front rack position discussion (braced core, why we keep the elbows high, bar resting on the shoulders, etc.)

Metcon (Calories)

Every 5 minutes for 15 minutes:

400m run

Max calorie row or assault bike until the 4:00 mark

Rest 1 minute

Score is total calories. Work hard, it’s only three sets.

Metcon (Weight)

3 sets:

15 reverse snow angels

NOTE: bodyweight will be challenging. I would not use more than 2.5 to 5 pounds in each hand on these.

https://youtu.be/ijr9vR9QLIM

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