22 Apr CrossFit
CrossFit Metric – CrossFit
WU: Warm-up (No Measure)
2 Rounds
20 Monster Walks
30 sec. Wall Sit
Into
2 Rounds
20 Shoulder Taps
10 Cossack Squats
10 Rower Hamstring Curls
5 Push Ups
A: Metcon (Weight)
EMOM 10
2 Back Squat (Speed)
Tempo: 10X1
– Load should be between 65-70% of 1 Rep Max.
– Focus on Speed out of the bottom and on the way up. Move the bar as fast as you can when coming up.
B: Metcon (Time)
3 Rounds for time:
30/24 Cal Row
20 Alt. BB Back Rack Reverse Lunge, 95/65
10 Burpees Over the Bar (lateral)
Fitness: 65/45
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