14 Dec CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

3 Rounds

30 Jumping Jacks

10/10 Side Plank with Rotation

6/6 Single Leg Glute Bridge

10 Scapula Pull Ups

A: Metcon (Weight)

EMOM 10

M1: Sumo Deadlift, 6-8, 30X1

M2: Tempo Push Ups, 12-15, 30X0

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

25 Double Unders

10 One Arm DB Hang Clean & Jerk (5/5), 50/35

5 Strict Pull Ups

Fitness: 35/25, 10 Ring Rows

Rx+: Sub 5 Bar MU for Strict Pull Ups