06 Oct Thursday, October 6th 2022

CrossFit Metric – CrossFit

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Warm Up (No Measure)

A. General

2 rounds

6 Rotating Scorpions

5 Pike to toe touches

10 Supinated External Rotations*

10 Banded Strict Press

30 sec. Frontal Plank

https://youtube.com/shorts/cmvCRNXFw_8?feature=share

C. Specific

3 sets

5 x 1&1/4 push-ups*

5 Floor Press @ascending

* https://youtu.be/Ud9_7anNdjU

*Beginners can do these hand elevated

Weightlifting

Floor Press (EMOM 10minutes
2 reps @ 70%)

Metcon

B: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
TC: 20 min

Score: Round and Reps

Intermediate

5 Pike HSPU

10 Heel Lock Pistols/Supported Pistols

15 Assisted Pull Ups or reduce reps