30 Sep Friday, September 30th 2022
CrossFit Metric – CrossFit
Warm Up (No Measure)
A. General
60 sec Row or Bike
10 rotating scorpions
5 push up to downward dogs
60 sec Row or Bike
10 Reverse Fly
5/5 Single arm banded straight arm lat pull down
B. Specific
EMOM 6
Min 1- 10 Hollow Body straight arm lat pull downs
Min 2- 3 scap pull-ups + 5 pause ring rows
https://youtu.be/e_c3TO2jNy8?t=93
Gymnastics
A: Metcon (AMRAP – Reps)
Get to 50 Strict C2B pull ups in as little set as possible
TC: 8 minutes
Metcon
B: Metcon (Time)
For Time:
42-30-18
Pistols
Push ups
Cal Machine
TC: 18 minutes
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