CrossFit Lifted – CrossFit
Front Rack Lunge
15 minutes to establish a new 6 rep max.
NEW MEMBERS: take this time to work proper technique with the coach and build to a comfortable weight and modification for 6 reps (3 each leg alternating)
Metcon (AMRAP – Rounds and Reps)
Brief 5 minute refresher for all athletes:
Air squat technique (heels on the ground, knees out, chest up, full depth, stand to full extension)
10 minute AMRAP:
10 wallballs (20/14)
(Every 50m counts for 1 rep)
Metcon (No Measure)
20 partner med ball sit-ups each (same ball you used for the WOD)
Rest 1 minute
NOTE: find a partner you don’t know or don’t know very well for this portion. If they’re brand new to the gym, introduce yourself. Remember how intimidating this environment was for you when you first walked in.