Thursday 10-27-16

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CrossFit Lifted – CrossFit

Metcon (No Measure)

Every minute on the minute for 9 minutes:

1) 7-9 false grip ring rows

2) 30 seconds of muscle up turnover practice (from the ground, from a box, with a band, etc. depending on your current capabilities)

3) 7-9 ring dips

These are muscle up progressions, so if you’re interested in performing a muscle up at some point, show up and put the work in.

Metcon (2 Rounds for reps)

Every minute on the minute for 16 minutes:

1) 30 seconds ME double unders or singles

2) 40 seconds ME rowing for calories

Please note whether you did double unders or singles

Score is total double unders and totsl calories rowed

Cash out

Short stretching or ROMWOD session (coaches choice)

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