Thursday 4-4-19

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CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

EMOM 10:

1) 8-10 jumping bar muscle ups (done from a high box or low box, no bands today. work on fast turn over, and quick technique, and accumulate volume)

2) 8-10 ring dips

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.

if there are more athletes than bikes, please run this in heats.

rest 4 minutes, then:

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP:

100 ft sandbag carry (150/100)

12 pushups

NOTE: the 100 ft walk is worth 10 reps (each round is worth 22 reps)

Metcon (No Measure)

if time remains:

3 sets:

15 reverse snow angels

rest 1 minute

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