27 Sep Tuesday, September 27th 2022

CrossFit Metric – CrossFit

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Warm-up

A. General

2 sets

30 sec Upward + Downward Dog

16 alt. Bird Dogs

8 pausing ring rows (2 sec.)

30 sec Handstand Hold

10 Behind the neck prone pvc press

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 10

M1 – Strict HSPU (45 sec)

M2 – Ab Wheel Roll Out
Scaling Options

Beginner

DB Strict Press @moderate

Intermediate

Reduce ROM

or

Pike HSPU, feet on box

Metcon

B: Metcon (Time)

Every 2 mins for 16 minutes

5 Devil Press 50/35

15 Burpees to target

*goal is to finish as fast as possible
Score: Fastest Round’s Time

Intermediate

35/25