17 Oct CrossFit – Mon, Oct 17

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

45 secs DU or SU

10 Knee tucks/V-ups

30 sec Handstand Hold

6/6 Half kneeling DB Strict press

B. Mobility

Banded wrist rocks

2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds

https://youtu.be/NCPxGWf092I?t=131

Gymnastics

A: Metcon (Distance)

Every 90 sec.

HSPU

10 x 2 @ Tempo: 4-0-X-0

Rest as needed

Scaling Options

Beginner

Arnold Press, Tempo: 4-0-X-0

Intermediate

Pike Push ups / Reduced ROM HSPU

Perform

Deficit* HSPU

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

50 Double-unders

15 TTB

10 Shoulder-to-Overhead 95/65lbs

KG: 43/30KG

TC: 15 min

Score: Rounds and Reps

Scaling Options

Beginner:

50 Single unders

15 Abmat sit-ups

10 Shoulder to overhead @ 45/35lbs

Intermediate:

30-50 DU

10 Toes to Eye Level

10 Shoulder to overhead @ 75/55lbs

Perform

Amrap 15

50 Double unders

15 TTB

50′ HS Walk

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