Thursday 10-18-18

October 17, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

5-7 minutes of double under demo and practice (close hands, relaxed stance, minimal arm movement, slightly higher jump)

Metcon (3 Rounds for reps)

Teams of 3:

3 sets:

1 minute of assault bike for calories

1 minute of KB Swings (53/35)

1 minute of rowing for calories

1 minute rest

Partners will each start at different stations and rotate on the minute continuously for 3 minutes. Then they will rest one minute, and repeat a total of three times. Post your total reps accumulated as a team (everyone’s total, added together) and list your partners names in the comments (everyone still posts a score, you’re just listing each other’s names in the comments).

Assemble your squad and get after it! Post a picture together in the thread when you’re done!

Metcon (No Measure)

2 sets:

Cross-body shoulder stretch x 30 seconds right side

Rest 15

Lying banded hamstring stretch x 30 right side

Rest 15

Repeat on left side

2 sets right and 2 sets left

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