30 May CrossFit – Tue, May 30
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
30 Jumping Jacks
5 Push Up to Down Dog
10 Banded Pull Apart
10 Table Top Glute Bridges
5 Strict press @ empty bar
B. Activation
2 rounds
8/8 Band lat pull down
4 x 1 & 1/2 strict press
Weightlifting
Shoulder Press (4 x 15 @ 65%
)
Every 2:30
Scaling Options
Beginner
4 x 6-8 @ RPE 5-6
Intermediate
As written
Perform
Strict Press
10 x 10 @ 65%
Rest 60 seconds between sets
Metcon
Metcon (Checkmark)
EMOM 21 minutes
Min 1- 50 DU
Min 2- 10 Wall facing HSPU
Min 3- 10 C2B
TC: 21 Min
Score: Checkmark
Scaling Options
Beginner
Min 1- 30-50 Single-unders
Min 2- 10 Hand elevated push ups / Band assisted push ups
Min 3- 10 Ring Rows
Intermediate L1
Min 1- 30-50 DU
Min 2- 10 Pike HSPU, feet/Knees on box
Min 3- 10 Jumping C2B
Intermediate L2
Min 1- 30-50 DU
Min 2- 10 Pike HSPU, feet/Knees on box
Min 3- 7-10 Pull ups
Perform
EMOM 21
Min 1- 15/12 Cal Ski
Min 2- 10 Wall facing HSPU
Min 3- 10 CTB
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