Thursday 7-28-16

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CrossFit Lifted – CrossFit

Metcon (No Measure)

9 min EMOM:

1) 6-8 handstand pushups (mod with box pikes or work on getting upside down on the wall for 30 seconds)

2) 3 rope planks or 2 rope climbs

3) 10 toes to bar (if you do not have toes to bar yet, do kipping straight-leg raises as high as you can for 10 reps.

Metcon (3 Rounds for reps)

3 sets:

3 minute AMRAP:

10 burpees

5 front squats (155/105)

Rest 2 minutes

Cash out

10 minutes:

Pigeon stretches, hip circles, and mashing at coaches discretion

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