17 Nov CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

250m Row

10 Cossack Squats

10/10 Side Plank Leg Abduction

16 Alt. V-Ups

A: Metcon (Weight)

Warm Up Sets

Every 90sec.

10 – Barbell Only

8 – 30%

6 – 50%

E3MOM for 15 mins (5 sets):

A1: Front Squat

5 – 60%

5 – 65%

4 – 70%

4 – 75%

3 – 80%

Tempo: 30X1

A2: Ab Wheel Rollouts: 10-12

B: Metcon (AMRAP – Reps)

AMRAP 8

3 Hang Squat Cleans, 115/75

3 Toe to Bar

6 Hang Squat Cleans

6 Toe to Bar

9 Hang Squat Cleans

9 Toe to Bar

Continue progression…..12, 15… until end of AMRAP.

Fitness: 75/55, Hanging Knee Raises

Rx+155/105