Thursday 8-9-18

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CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

Every 2 minutes for 10 minutes:

2 rope climbs (4 rope planks)

4 DB Snatches (55/35)

6 single arm DB push presses (3 each arm)


This is not for time. Work on smooth technique for each of these movements.

Metcon (AMRAP – Reps)

5 minutes of discussion and demo:

Toes to bar and modifications

Then 4 sets:

Calorie row for 45 seconds

Toes to bar for 45 seconds

Rest 30 seconds

Score is total reps + total calories

Metcon (No Measure)

3 sets:

Pigeon stretch x 30 seconds each side

Rest 30 seconds

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