Thursday 8-23-18

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CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

15 minutes of pistol practice (multiple modification options here. You can use a high box, a low box, a med ball, etc)

Metcon (Time)

Teams of two, for time:

2 rounds:

25 calorie bike

25 calorie row

This workout is “follow the leader.” Once partner A finishes the bike, he/she moves to the rower and partner B starts the bike. The workout has finished once both partners have completed 2 rounds. This should be FAST. Push eachother.

11 minute cap. List your partner in the notes.

Metcon (No Measure)

3 sets:

15 HR Push-ups

3 rope planks

NOTE: ALL ATHLETES doing rope planks. No rope climbs. This piece is meant to develop grip strength. Pull yourself to a standing position, then lower yourself to the ground in a controlled fashion.

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