14 Oct CrossFit
CrossFit Metric – CrossFit
Warm Up
2 Rounds
30 Jumping Jacks
20 Monster Walk
10 Russian KB Swing
10 Kb High Pull
10 Squat Jumps
A: Metcon (Weight)
E3MOM for 15 minutes:
A1. Deadlift
6 @65-70%
6 @70-75%
5 @75-80%
4 @80-85%
3 @85+%
A2. 40 sec. Straight Arm Plank
-Follow this rep progression; start at 65% of 1RM and build to a heavy set of 3.
B: Metcon (3 Rounds for reps)
Complete 3 rounds for max reps:
M1: Sumo Deadlift High Pull, 75/55
M2: Box Jump (step down), 24/20
M3: Toe to Bar
M4: Double Unders
M5: rest
Fitness: 55/35
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