Tuesday 10-10-17

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CrossFit Lifted – CrossFit

Back Rack Lunge

Take 10-12 minutes to establish your heaviest back rack lunge (perform 5 reps on the right leg, then switch and perform 5 on the left). Taken from the rack

Metcon (3 Rounds for time)

Every 5 minutes for 15 minutes:

50 double unders (100 singles)

40 air squats

30 KB Swings (53/35)

Metcon (No Measure)

6×6 strict pull-ups

NOTE: please try to progress out of your previous band/modification into one that is more challenging (if you were using two green bands, attempt to use a black and a green, etc) if you are confused on what the next step is in your modifications, ask a coach. Remember, the whole point of these is to continue to progress towards an unassisted pull-up.

Please add weight or do strict chest to bar if these are not challenging enough for you.

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