28 Jun Tuesday, June 28th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

30 sec Row

30sec of :

Air squats

Table Top Glute Bridges

Double Unders

B. Mobility

Quadruped Rear Shoulder Stretch*

30 sec/side

10 Cat/Cow

https://youtu.be/eYovIztVZos

C. Specific

3 sets

30 sec. Hollow Hold

6/6 Half Kneeling DB Strict Press

Gymnastics

A: Metcon (No Measure)

Practice

Hand Stand Hold
EMOM 8

10-30 sec. Hold

Work on Perfect body position as we have the goal to progress it to a HSPU

Metcon

B: Metcon (Time)

5 rounds for time

8 DB Push Press 50/35

12 Deadlifts 225/155 lbs
TC:15 min

Intermediate

35/25

155/105

Extra Accessory

Metcon (No Measure)

3 sets

12 Bent Over Rows

12 DB pullovers

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