25 May CrossFit
CrossFit Metric – CrossFit
A: Metcon (No Measure)
E3MOM for 12 minutes (4 sets):
A1: Strict Chin Ups, 4-6, 3011
A2: Ring Dips, 4-6, 20X1
A3: Hollow Rocks, 12-15
– Scale Strict Chin Ups with Ring Rows, or Negatives.
Advanced athletes can add load if needed
– Scale Dips with bands, or box dips
– Find an appropriate rep range to complete 4 rounds with consistency.
B: Metcon (AMRAP – Reps)
EMOM 10
M1: Bar M.U./CTB/Pull Ups/Ring Rows
M2: 35 Sec Double Under AMRAP
– Find a rep range for M1 movement that challenges but maintains consistency over the 5 sets
C: Metcon (Time)
4 Rounds For Time:
25/20 Cal Row
50 Double Unders
– push your pace from the start!!
WU: Warm-up (No Measure)
2 Rounds
10 Cal Row
30 Jumping Jacks
10 Reverse Fly
5 Push Up to Down Dog
10 Dead Bugs
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