28 Apr CrossFit

CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

30 Sec. Shuffle Run

10 Kip Swings

5 Worm Push Ups

5 Squat Jump

Into

30 sec. High Knee Run

10 Kip Swings

5 Burpees

5 Squat Jump

A: Toe to Bar Density Test (AMRAP – Reps)

90 seconds AMRAP

30 seconds rest

60 seconds AMRAP

30 seconds rest

30 seconds AMRAP
Fitness: Hanging Knee Raises (knees must be clearly above hip for rep to count)

B: Metcon (Time)

For time:

800 m Run

15 Burpees

20 V-Ups

30 Box Jump (step down), 24/20

20 V-Ups

15 Burpees

800 m Run
800 m run = around block

C: Metcon (No Measure)

EMOM 6 (2 rounds):

M1: Front Plank, 50 sec

M2: Side Plank Left: 35 sec

M3: Side Plank Right: 35 sec