30 Aug CrossFit

Announcements

LABOR DAY SCHEDULE
On September 6 the gym will be open in the following hours
8:30 am
9:30 am

CrossFit Metric – CrossFit

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Warm Up

2 Rounds

15 Cal Row

16 Dead Bugs

10/10 Leg Abduction in Side Plank Position

20 Alt. Wall Sit

A: Metcon (Weight)

Warm Up Set

Every 90sec. for 3 Sets

Set 1- 10 Reps (50-55%)

Set 2- 6 Reps (55-60%)

Set 3- 4 Reps (60-65%)

Working Set

EMOM 10

2 Back Squat @ 70%

Tempo: 20X1
Focus on Speed on the way up

B: Metcon (Time)

For time:

21-15-9-6

Back Squat, 135/95

Cal Row

Fitness, 95/65

Rx+ 155/115