Thursday 11-1-18

October 31, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

10-12 minutes:

Handstand push-up progressions

-piked push-ups (feet on floor, use mats to decrease ROM if needed)

-piked push-ups on a low box

-piked push-ups on a high box

-wall walks (nose to wall)

-HSPU (kipping 1-2 mats)

-HSPU (kipping no mats)

-HSPU (strict 1-2 mats)

-HSPU (strict no mats)

Please work through these progressions over the course of 10 minutes until you find one you cannot complete at least 5 unbroken reps with. Once you fail, step back one progression, and the entire class will complete the following:


6-8 reps at your current modification.

Please keep track of this in the notes.

Metcon (4 Rounds for reps)


2 minutes rowing/assault bike for calories

1 minute ME wallballs (20/14)

1 minute rest

Athletes may pair up and start at different stations if we are short on rowers and assault bikes

Metcon (No Measure)

3 sets:

KB windmills x 7 reps on each side with LIGHT WEIGHT. Focus on form.

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