22 Nov CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

30 sec. Plate Bottom of Squat Hold

30 sec. Spider Man (Right)

30 sec. Plate Bottom of Squat Hold

30 sec. Spider Man (Left)

10 reps 90/90 Hip Rotation

then

2 Rounds

10 Bird Dogs

10 Reverse Snow Angels

10/10 Side Plank Leg Abduction

10 Plate Squats

A: Metcon (Weight)

E3MOM for 15 mins (5 sets):

A1: Front Squat

5 – 65%

4 – 70%

4 – 75%

3 – 80%

2 – 85%

Tempo: 30X1

A2: Ab Wheel Rollouts: 10-12

B: Metcon (2 Rounds for reps)

AMRAP 6

9 Thruster, 95/65

9 Pull Up

rest 3 minutes

AMRAP 3

6 Thruster, 115/75

6 CTB Pull Up

Fitness: AMRAP 6: 75/55, Ring Rows, AMRAP 3: 95/65, Pull Ups

Rx+ AMRAP 6: CTB, AMRAP 3: Bar MU