Thursday 4-11-19

April 10, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

4 sets:

wall walk + nose to wall handstand hold until 30 second mark

rest 30 seconds

max ring dips until the 30 second mark

rest 30 seconds

12 seated single arm db press (6 each arm, choose weight)

each set should take roughly 3 minutes, 12 minutes total.

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

50 double unders (100 singles)

15 calorie row or assault bike

Metcon (No Measure)

5 sets:

hollow hold x 20 seconds

rest 20 seconds

https://youtu.be/WRHcG59yN2Q