Thursday 8-31-17

August 30, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

Skillwork:

Kip swing to pull-up

Handstand hold positions on the wall

Handstand push-ups

NOTE: if you are already familiar with these movements, work on progressing into more challenging versions (chest to bar pull-ups, handstand walks, deficit handstand push-ups)

Metcon (Calories)

7 sets:

30 seconds of max effort calorie assault bike

2 minutes of rest

These are SPRINTS. You are getting tons of rest, so you need to GO HARD for the entire 30 seconds, like an angry lion is chasing you.

Metcon (No Measure)

3 sets:

Standing dumbbell press (5 each arm, choose weight)

Rest 30 seconds

10 Hindu push-ups

Rest 30 seconds

https://youtu.be/vQsQAiE0NQo

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