20 Nov CrossFit – Sun, Nov 20

CrossFit Metric – CrossFit

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Warm-up

A. General

2 sets

30sec Bike/Row/Ski/100m Run

5 btn press

10 Banded pull aparts

C. Specific

2 sets

7 Tall kneeling Banded Angels

5 x 1 1/2 press

Weightlifting

A: Shoulder Press (5×5 @ ascending to heavy from 60%
)

TC: 15 min

Score: Weight

Perform

N/A

Conditioning

B: Metcon (5 Rounds for calories)

Row

5 rounds

1 min @RPE 9

1 min @Sandbag Hold*

*RPE 5-7 weight

4mins rest

3 rounds:

200m @RPE 5

200m @RPE 10
TC: 18 min

Score: Max cals

Perform

N/A

Extra Accessory

Metcon (Checkmark)

Side plank + lateral raise

3 x 12/side

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