15 Nov CrossFit – Tue, Nov 15

CrossFit Metric – CrossFit

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Warm-up

A. General

1 min Easy Row

30 sec. Frog Position

10 Air Squats

1 min Moderate Row or Bike

20/20 sec Hip Opener *

10 Curtsy lunges

30 sec Hard Row or Bike

*https://youtu.be/YT0KUNuY7QM

C. WOD Specific

2 sets @ascending

6 Push press or push jerks

30 sec Double unders

Weightlifting

A: Back Squat (4 x
Max reps in 1 min @88%
2 min rest
)

Scaling Options

Beginner

4×5 @ 7-8/10 RPE

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

6 Shoulder to Overhead 135/95 lbs

12 Cal Row

24 Double-unders
TC: 12 min

Intermediate

95/65