05 May CrossFit

CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

10/10 Side Plank Hip Lift

6/6 DB Single Leg Deadlift

10 Squat Jumps

14 Shoulder Taps

10 Reverse Lunges

into

3 Devil’s Press @workout weight

3 Strict Chip Ups or 6 Ring Rows

3 Box Jumps

4 Renegade Rows @workout weight

4 Alt. Lunges @workout weight

A: Metcon (No Measure)

EMOM 35

M1: 8 Devils Press, 35/20

M2: 5-8 Strict Chin Ups (12-15 Ring Rows)

M3: 15 Box Jump (step down), 24/20

M4: 16 Renegade Rows, 35/20

M5: 16 DB Alternating Lunges, 35/20

Fitness: 25/15

B: Metcon (No Measure)

3 Rounds for Quality:

B1: Side Plank Left 35 sec

B2: Side Plank Right, 35 sec

B3: 10 Scap Push Ups, Tempo: 2112