14 Sep Wednesday, September 14th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 rounds

10/8 Cal

12 Plank to Toe Touches

10 Hollow rocks

20 sec. Handstand Hold

B. Mobility

Prone PVC press

10-15 repetitions

https://www.youtube.com/watch?v=vEcXOdAYOHE

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 10minutes

M1- 2-5 Strict HSPU

M2- 10-15 Slam Balls
Scaling Options

Beginner

4-8 DB Z Press @ moderate

Perform

4 sets

strict HSPU X%

1 legless rope climb

Rest as little as possible between unbroken sets.

*Add a deficit if your Max effort is 25 reps+

+5-10% from last week

Metcon

B1: Metcon (Time)

At 0:00

15-12-9

TTB

Cal Row

B2: Metcon (Time)

At 7:00

15-12-9

Burpees over erg

Cal Row
TC: 14 min

Score:Time

Perform

As Written