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.)
Every 5 minutes for 15 minutes:
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.
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.