16 Dec CrossFit – Fri, Dec 16

CrossFit Metric – CrossFit

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Warm-up

A. General

2 sets

30 seconds single unders

4/4 Shrimp squats or Cossack squats

30 seconds double unders

10 V-ups

30 seconds triple unders or crossovers or a cool rope trick

Then pistol modification options and set up the workout.

Metcon

A: Metcon (Checkmark)

EMOM 30minutes

M1- 15/12Cal Row

M2- 8 Pistols

M3- 30 DU+ 6 Slam Ball
Scaling Options:

Beginner:

EMOM 30

M1- 15/12Cal Row

M2- 8 Step Ups

M3- 40 SU+ 6 Slam Ball

Intermediate:

M1- 15/12Cal Row

M2- 10 Heel LockPistols

M3- 30 DU+ 6 Slam Ball