Monday 6-4-18

June 3, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit

Front Squat

E2MOM 10:

6 at 75%

Metcon (3 Rounds for reps)

Brief discussion of Wallball technique (arms distance from the wall, squat depth, height for men and women, where to catch) and KB technique (flat back, weight in heels, explosive hips, good grip and control of kettlebell.

Then,

3 sets:

4 minute AMRAP:

10 Wallballs (20/14)

10 KB Swings (53/35)

100m run

Rest 1 minute.

Every 50m of the run counts as 1 rep.

Score is total reps completed in each 4 minute AMRAP.

Metcon (No Measure)

SUMMER PREP CASHOUT

8 sets:

Tabata flutter kicks (20 seconds of work, 10 seconds of work)

Metcon (No Measure)

ADDITIONAL SUMMER PREP (OPTIONAL AND ON YOUR OWN)

4 sets:

45 second plank hold

30 second rest

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