CrossFit Lifted, CrossFit Lifted South – CrossFit
Brief refresher of push press technique (front rack position, foot position, bar path etc.)(pvc and empty bar)
Then take 15 minutes to build to a 1RM push press
NOTE: cheer eachother on!! Good things happen in an energetic and supportive environment!
Metcon (AMRAP – Reps)
Brief demo and practice of proper wallball technique
Death by Wallball Doubles
Every minute, until failure:
2 wallballs (20/14)
NOTE: add 2 wallballs every minute until you can no longer complete the workload in a minute.
If you complete the 14th minute (round of 30), that is where the workout ends.
If you fail before the 14th minute, run 100m every minute on the minute until minute 14.
Score is total reps completed.
You will get 1 additional rep for every successful 100m run.
Best possible score is 240.
Metcon (No Measure)
Tabata (8 rounds):