Thursday 9-20-18

September 19, 2018 jkwuest No comments exist

CrossFit Lifted, CrossFit Lifted South – CrossFit

Metcon (No Measure)

15 minutes gymnastics free play

Use this time to practice one or two different gymnastic skills. It can be handstand walking, handstand push-ups, kipping pull-ups, toaster bar, rope climbs, etc. Please try out a couple of different movements, as the goal is not volume of repetitions, But rather efficiency in technique.

Metcon (AMRAP – Reps)

For total reps:

3 minutes of rowing for calories

Rest 1 minute

3 minutes of DB Snatches (55/35)

Rest 1 minute

3 minutes of assault bike

NOTE: if there are too many athletes to all start on the row, athletes may start at different stations.

Metcon (No Measure)

10 minutes of lacrosse ball/foam roller (coaches choice)

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