23
Sep
Lift Up Autism
Great Woods CrossFit – CrossFit
Warm-up
2 Rounds of:
250 Meter Row
Russian Kettlebell Swings x 15 reps
Kip Swings x 10 reps
Mobility
Wrist Stretch
Barbell Front Rack
Weightlifting
Clean Pull + Hang Power Clean + Power Clean
Every 3 minutes for 15 minutes, perform 1 Clean Pull, 1 Hang Power Clean & 1 Power Clean
Drop barbell and reset after Hang Power Clean
Practice single/double under technique and mobilize for MetCon during rest.
Lift Up Luke (AMRAP – Rounds and Reps)
5-Minute AMRAP:
4 Power Cleans, 155# / 105#
24 Double Unders
10 Pull-ups
To learn more about Lift Up Luke click here