Thursday 8-18-16

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CrossFit Lifted – CrossFit


5 min. Skill discussion on handstands and kipping, then,

6 min. EMOM:

30 second NTW handstand hold

30 second rest

30 second kip swing practice

Metcon (3 Rounds for reps)

3 sets:

3 min AMRAP:

7 ring dips

7 alt. Dumbbell snatches (55/35)

21 double unders

Rest 2 minutes

Score is total reps for each of the 3 rounds

Cash out

2 sets:

100m waiter walk (50m each arm, choose weight)

Rest 1 minute

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