Thursday 6-15-17

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CrossFit Lifted – CrossFit

Metcon (No Measure)

10 minutes: rope climb skill and technique

10 minutes odd object free play

NOTE: Odd object free play is your chance to act like a kid and goof around at the gym. Who can do a turkish get up with a med ball? Who can swing from one rope to another and get all the way across? Who can monkey climb all the way across the pullup rig?

These types of fun challenges not only build skill and set you apart, but they create fun in an otherwise daunting environment. Be creative and have fun with it (please dont kill yourselves).

Metcon (3 Rounds for reps)

3 sets:

3 min. AMRAP:

100 ft. Overhead plate carry (45/25)

15 reverse lunges (unweighted)

Rest 2 minutes

Metcon (No Measure)

5-7 minutes banded shoulder stretches (bands hanging from pullup rig)

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