07 Nov CrossFit – Mon, Nov 7
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
10 rotating scorpions
10 Push Ups
20 Hollow rocks
10 Table Top Glute Bridges
10 Ankle Rocks
5 Aggressive Ring or bar beat swings
30 sec. SU/DU
Gymnastics
A: Metcon (4 Rounds for reps)
4 sets
5 DB Glute Bridge Floor Press 2×50/35lbs
3-5 Ring or Bar Muscle-ups
5-7 Strict Ring dips
TC:15 min
Scaling Options
Beginner
20/10lbs
3-5 Ring row/Assisted strict pull ups
5 Bench Dips
Intermediate
35/25
3-5 Band Assisted Strict RMU
5-7 Assisted Ring Dips
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
6 DB clean 2×50/35 lbs
10 TTB
60 Double-unders
Scaling Options
Beginner
6 DB clean @2×25/15
10 Hanging Knee Raises
40 Single-unders
Intermediate
6 DB clean @2×35/25 lbs
10 Toes to Eye Level
60 Single-unders or 30 Double Unders
Perform
6 DB clean @2×70/50 lbs
10 TTB
60 Double-unders
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