Tuesday 7-11-17

CrossFit Lifted – CrossFit

Deadlift

10 minutes of skill and instruction on foot positioning, chest and hip rise and angle, beau trap head position, and a FLAT BACK.

Every two minutes for 8 minutes:

8 deadlifts at 60-65%

NOTE: new members doing this movement for the first time must focus on light weight and proper mechanics. NO ROUNDED BACKS FOR ANYBODY.

Metcon (No Measure)

5 minutes of box jump/box step over technique, and burpee technique

2 rounds slow for practice/warm-up

5 box jumps/step overs

3 burpees

NOTE: use this as a chance to figure out what modifications you need to use for the workout.

Metcon (3 Rounds for reps)

3 sets:

3 minute AMRAP:

6 box jumps (24/20)

6 burpees

Rest 2 minutes

Metcon (No Measure)

4 sets:

20 second flutter kick

10 second rest

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