Thursday 6-7-18

June 6, 2018 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)

Skill work:

7 minutes of double under practice (feet together, relaxed grip, slightly higher jump, quick turnover of the wrist)

NOTE: if you are already proficient with double unders, use this time to accumulate 250 double unders, or you may practice triple unders.

Metcon (No Measure)

Every minute on the minute for 7 minutes:

20-30 second handstand hold

30 second rest

NOTE: if you are not proficient in handstand holds against the wall, please hold in the pike position.

Metcon (6 Rounds for reps)

EMOM 12:

1) 30 seconds of max effort calorie row

30 second rest

2) 30 second max effort dumbbell box stepover (35/20 each hand, no higher than a 20 inch box)

Score is calories rowed+dumbbell stepovers across 6 total rounds

Metcon (No Measure)

3 sets:

Lying cross-body stretch (30 seconds each side)

Seated single leg hamstring stretch x 30 seconds each side

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