06 Apr performance
CrossFit Metric – Performance
Gymnastics
Metcon (AMRAP – Reps)
Every 2mins x6
1. Strict HSPU (30X1) 6-8reps
2. Ring Support hold x30s
Pike HSPU and or bar dip/box support holds as a scale – do as many HSPU at that tempo – then finish on box
Metcon (No Measure)
Every 45s x5
15s Chin over Bar Hold (supinated Grip)
Strength
Bent Over Row (3×12)
Pause at the chest for 1s on Rows
50 empty bar curls to finish
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