Friday, September 30th 2022

CrossFit Metric – CrossFit

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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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