Thursday 5-10-18

May 9, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)


1) 5-8 HSPU (modify with pikes)

2) legless/rregular rope climb x2( complete as many pulls without using your legs, then finish the climb with legs)

NOTE: if you are unable to rope climb, practice footing for two rounds, and do 2-3 rope planks for two rounds

Metcon (3 Rounds for reps)

3 sets:

3 minute AMRAP:

16 alternating dumbbell snatches


16 box jump overs (30/20)

rest 2 minutes

Metcon (No Measure)

5 sets:

pigeon stretch x 20 seconds each leg

hanging partner shoulder opener x 20 seconds each partner

rest 1 minute (hang from pull-up bar while partner presses middle back, slowly opening the shoulders)

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