19 Feb Fitness

CrossFit Metric – Fitness

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A: Metcon (No Measure)

10 minutes of gymnastics skill work.

– Coach will be detailing points of performance on Pendulum Kip Swing

1) Hollow Rock/Arch

2) Pendulum Swing

3) Application to Pull Up

4) Application to Toe to Bar

B: Metcon (3 Rounds for reps)

Against a running clock:

AMRAP 5

8 Toe to bar/Hanging Knee Raise

8 Burpees

rest 2 minutes, at 7 minutes:

AMRAP 5

10 V-Ups

10 Ball Slams

rest 2 minutes, at 14 minutes:

AMRAP 5

16 Sit Ups

16 Alternating Lunges