25 Nov CrossFit – Fri, Nov 25

CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

30 Sec Shuttle Run

5 Hindu Push Ups

20 Shoulder Taps

10 Spiderman Stretch

10 Glute Bridges

* https://youtu.be/Ud9_7anNdjU

*Beginners can do these hand elevated

Weightlifting

Floor Press (Tempo Floor Press
4 x 6 @ As heavy as possible
Rest 60-90 seconds between sets

Tempo: 3.1.X.1
)

TC: 12 min

Score: Weight

Scaling Options

Beginner

@Controlled weight

Metcon

B: Metcon (5 Rounds for reps)

5 rounds

1 minute KBS 24/16KG

1 minute Push-ups

1 minute Box Jumps 24/20″

1 minute Rest
TC: 20 min

Score: Total Reps

Perform

5 rounds

1 minute DB Snatch @24/16KG

1 minute Push-ups

1 minute Box Jump @24/20″

1 minute Rest