11 Mar CrossFit

CrossFit Metric – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

2 sets :

30 Secs Hollow Rock

12 Butterfly Glute Bridge

6 Inch Worm

5/5 Single Leg RDL

A: Metcon (Weight)

E3MOM for 15 mins (5 sets):

A1: Sumo Deadlift, 7, 6, 5, 5, 4, tempo: 40X1

A2: Ring Dips, 6-8, 20X1
scale dips with band or box

A: Metcon (Time)

For time:

21 Deadlifts, 135/95

27 Push Ups

21/18 Cal Row

18 Deadlifts, 155/105

24 Push Ups

18/15 Cal Row

15 Deadlift. 225/155

21 Push Ups

15/12 Cal Row
Fitness:

95/65

135/95

155/105

Rx+:

225/155

245/185

275/205