Thursday 10-6-16

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CrossFit Lifted – CrossFit


10 minutes Kipping ring work (false grip, arch to hollow)

Metcon (2 Rounds for reps)

2 sets:

1 minute Max distance handstand walk

Rest 30 seconds

1 minute Max rep pistols

Rest 30 seconds

Record total pistols and total distance.

Metcon (AMRAP – Rounds)

10 min. AMRAP:

10 goblet squats (53/35)

10 hand release push-ups

100 ft. Waiter walk 55/35 (50 feet out one arm, 50 feet back the other)

Cash out

Partner stretches upper body shoulder openers and hip stretches. Coaches Choice.

DO NOT SKIP THESE! I program then because we rarely stretch as much as we need to. If I can get you to do it at least one day, that will be HUGE.

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