01 Nov CrossFit – Tue, Nov 1
CrossFit Metric – CrossFit
Warm-up
A. General
2 Sets
1 Min Row
5 Push Up to Down Dog
12 Reverse Snow Angels
10 Table Top Glute Bridges
10 V-Ups
B. Mobility
Prone PVC shoulder dislocates
10 reps
https://youtu.be/JEWmoIwYUb0
C. Specific
3 sets
3-5 Beat swings
3-5 Transition mu
Transition Mu
Beginner: https://youtu.be/QYFJ108HOC 8
Intermediate : https://youtu.be/vs_ZlCrxf Q4
Advanced : https://youtu.be/spafzsIB zzI
Gymnastics
A: Metcon (5 Rounds for calories)
5 rounds of
3min AMRAPs
6 Ring or Bar muscle ups
12 Unbroken S2OH 135/95 lbs
Max Cal Row in remaining time
1 min rest between AMRAPs
Score: Calories
Scaling options
Beginner
8-12 Ring Rows
12 Shoulder to OH @light
…
Intermediate
6 Box Transition ring/bar muscle ups
12 Shoulder to OH @95/65 lbs
…
Extra Accessory
Metcon (Checkmark)
3 sets
12/arm Landmine rows*
12 Seated DB Press @ light
12 T2B
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