Thursday 2-1-18

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CrossFit Lifted – CrossFit

Metcon (No Measure)


15 minutes:

rope climb progressions

med ball cleans

HSPU progressions

Power Hungry (Calories)

3 minute max effort assault bike for calories

RULES: EVERYONE must have at least one partner. The partners job is cheer on the person on the bike, and motivate them to move fast. 3 minutes on the assault bike is very difficult, so lots of energy and encouragement is a MUST.

Partners, yelling at your teammate 15 seconds into the bike ride is not helpful. Save your energy for the last 90 seconds of the workout, that is when they will need you the most. DO NOT GIVE UP.
rest 3 minutes, then:

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

7 DB Snatches (55/35)

150m row

7 jumping squats

NOTE: every 50 meters of the row counts for 1 rep

Metcon (No Measure)

5 minutes of lacrosse ball work (mash what hurts)

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