13 Apr performance
CrossFit Metric – Performance
Gymnastics
Metcon (AMRAP – Reps)
Every 2mins x6
1. Strict HSPU (30X1) 6-10reps
2. False Grip Hold x30s
Pike HSPU as scale – do as many HSPU at that tempo – then finish on box
Metcon (No Measure)
Every 45s x5
20s Chin over Bar Hold (supinated Grip)
Strength
Metcon (No Measure)
Rope Pulls + pushes
Load up the sled and congo line fast but heavy rope pulls
1 pull = 2 lengths of rope
followed by 2 length sled push FAF
that = 1set
try to get 3-5 in each
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