CrossFit Lifted – CrossFit
10-15 minutes of rope climb instruction/technique work/modification
Metcon (AMRAP – Reps)
1) 50 double unders*
2) 15 toes to bar (mod with kipping straight leg raises)
3) 10 HR Pushups
*if you do not have double unders in the bag yet, use 30-40 seconds of this minute working on them, instead of modifying with singles.
Score is total rounds completed rx. Max score is 12.
500m row (recovery pace)
4 minute quad stretch (2 minutes each leg)