Thursday 5-11-17

CrossFit Lifted – CrossFit

Metcon (No Measure)

15 minutes:

Rope climb technique

-foot trapping/releasing

-high knees to obtain new hold

-standing through the bottom with the legs

-reacquiring a high grip with the arms

-descending hand under stand

-using the feet as a brake

Metcon (2 Rounds for reps)

6 minute AMRAP:

25 double unders (26 singles)

7 burpees to a target (jump and touch a pullup bar with two hands)

Rest 3 minutes, then repeat.

NOTE: singles will only count as half a rep, so please adjust your score accordingly.

Metcon (No Measure)

5 sets:

Plank 30 seconds

Rest 30 seconds

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