CrossFit – Sun, Dec 4

CrossFit Metric – CrossFit

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A. General

10-15 Cal Ski

10-15 Cal Bike

10-15 Cal Row

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

C. Activation

2 sets

5/5 Back rack jumping lunges

10 Russian KB swings

15 Banded good mornings


A: Metcon (2 Rounds for weight)

4 sets

3 Wide grip pull ups

5 Pendlay Rows

7 Toe-elevated Romanian Deadlift

Rest 2 minutes
TC: 15 minutes


Metcon (Calories)

Every 3 minutes x 6 sets  (18 mins)

10-15 Cal Ski

10-15 Cal Bike

10-15 Cal Row

@RPE 8/10
Score: Total Cals

TC: 21 min

Scaling Options


6-10 Cal Ski

6-10 Cal Bike

6-10 Cal Row


8-12 Cal Ski

8-12 Cal Bike

8-12 Cal Row



Extra Accessory

Metcon (Weight)

5 sets

12\12 RDL with reach on bosu ball or cushion

6\6 Russian step ups

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