03 Dec Fitness

CrossFit Metric – Fitness

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A: Metcon (Time)

For time: (20 min cap)

400 m Row

30 Wall Balls

20 Toe to Bar

400 m Row

10 Strict Pull Ups

400 m Row

20 Toe to Bar

30 Wall Balls

400 m Row
400 m Row can be substituted with 350 m Ski or 800 m bike erg

Core

Complete 3 rounds for quality:

10 DB side bends (10 reps each side)

60 second plank

30 second super man hold