24 Oct CrossFit – Mon, Oct 24

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

1 min Row

5/5 Paloff Press (3 sec pause)

5 Push Up to Down Dog

10 Table Top Glute Bridges

20 Straight Arm Lat Pull Down

Gymnastics

A: Metcon (Weight)

In 5 Sets work up to a 3 RM max weighted Pull Up

* 1 set every 90 sec. *

Scaling options:

Beginner :

5 x 3 Assisted strict chin ups

Control eccentric

Performance :

Work up to a 3-5 rep max weighted strict RMU

Metcon

B: Metcon (Time)

5 rounds for time

20 Wall Balls 20/14 lbs

15/12 Cal Row

10 Med Ball Overhead sit ups 20/14lbs

TC: 18 minutes

Scaling Options:

Beginner

15 Wall Balls @12/10lbs

12/10 Cal Row

10 Anchored sit ups

Intermediate

20 Wall Balls @ 16/12 lbs

15/12 Cal Row

10 Med Ball Overhead sit ups @ 16/12lbs

Perform

Amrap 16

20 Wallballs @30/20 lbs

15/12 Cal Row

10 GHD Sit-ups