Thursday 6-16-16

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CrossFit Lifted – CrossFit

Metcon (No Measure)

4 sets:

30 seconds of ME double unders

30 seconds of ME Sit-ups

60 second rest

NOTE: You are welcome to keep track of your sets each time, but it is not required.

If you are still learning double unders, Utilize the 30 seconds each time as skill work (quality instead of quantity)

Metcon (3 Rounds for reps)

3 sets:

4 min AMRAP:

10 single KB/DB OH stationary lunges (44/26)

5 ring dips

10 HR Pushups

rest 2 minutes
LUNGES: perform 5 reps with the KB or DB in one arm overhead, then switch.

Cash out

10 MINUTES of banded stretches and mobility (coaches choice)

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