Thursday 5-3-18

May 2, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

10 minutes of rope climb technique

Then accumulate 10 quality rope planks for quality and grip strength, or 5 quality rope climbs

Metcon (Calories)

5 minute AMRAP:

Accumulate as many calories on the assault bike as possible*

Every minute on the minute, perform 2 burpees, starting at minute zero.

Rest 3 minutes, then at minute 7:00:

Metcon (Calories)

5 minute AMRAP:

Perform as many calories on the rower as possible*

Every minute on the minute, perform two burpees, starting with minute 7.

Metcon (No Measure)

5 sets:

Lying knee tuck to extend x 15 reps

20 second plank hold

Rest 1 minute

https://youtu.be/sReIMHrG-VU

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