21 Dec CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

3 Rounds

30 sec. Russian Twist

10 Banded Good Morning

5/5 Goblet Reverse Lunges

10 Scapula Pull Ups

A: Metcon (No Measure)

Coach led Kip Clinic:

– Hollow & Arch Position

– Kip Swing Mechanics with Box

– Kipping Pull Ups

B: Metcon (3 Rounds for reps)

Complete 3 Rounds for Max Reps

M1: One Arm Alt Devils Press,

M2: Toe to Bar

M3: DB Box Step Up, 24/20

M4: Pull Ups

M5: rest

Rx: 50/35

Fitness: 35/25, Hanging Knee Raises, Ring Rows

Rx+: CTB Pull Ups
Use single DB in both devils press and box step up.

For box step up hold DB in any position