CrossFit Metric – CrossFit

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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)


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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