CrossFit Metric – Fitness

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A: Metcon (AMRAP – Rounds and Reps)


2-3 Strict Chin Ups

9 Wall Balls, 20/14

15/12 Cal Erg
– Scale Chin Ups with Negatives or steep incline Ring Rows

B: Metcon (No Measure)

2 rounds for quality

Side Lying Hip Complex:

A1: 20 Glute Med Leg Raises

A2: 10 Unilateral Glute Bridges

A3: 25 sec Adductor Side Plank

rest 90 seconds
– complete A1 through A3 on Left side then switch to right side.

– move slowly enough to be deliberate about contracting the specific muscle

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