12 Oct CrossFit

CrossFit Metric – CrossFit

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Warm Up

2 Sets :

45 sec Plank

8/8 Single Leg Glute Bridges

10 Jump Squats

10 Scapula pull Up + Swing

A: Metcon (Weight)

Back Squat,

Tempo: 30X1

Warm Up

10 @ 50%

Every 2:30

8 @60%

7 @65%

6 @70-75%

5 @75-80%

4 @80+%
Record heaviest set

B: Metcon (Time)

7 rounds for time:

7 Double DB Front Squats, 50/35

7 Pull Ups/ Banded/Negatives/Ring Row

Fitness: 35/20

Rx+: CTB Pull Ups