27 Dec CrossFit – Tue, Dec 27

Announcements

In order to make our gym a more organized and clean space, we ask that if you left any gear behind, shoes/ knee sleeves/ wrist wraps, you take it home with you immediately.Items left behind will be donated on January 9th

CrossFit Metric – CrossFit

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Warmup (Checkmark)

A. General

2 Sets

8/6 Cal Row

5 Upward to Downward Dog

10 Hollow Banded Lat Pull Down

5/5 Single Leg Glute Bridges

8 Banded OHS

5 Burpees

B. Mobility

Banded Lat Stretch

5-10 breaths while holding the stretch

C. Specific (Metcon)

6/4 Cal Machine

6 TTB

4 OH Squats

6 Hspu

4 Devils press

Gymnastics

A: Gymnastics (8 Rounds for reps)

TTB Timing Drill

5-8 sets of

3-5 reps
Beginner:

Knee Raise

Intermediate:

Leg Raise, as high as possible

Metcon

B: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 26

40 Cal Row

60 TTB

40 Overhead Squat @ 95/65 lbs

60 Hspu

40 Devils press @ 2 x 50/35lbs
Scaling Options

Beginner

Knee Raises

OHS @ 45/35lbs

DB Push Press @ 2×25/15lbs

Intermediate

Toes to eye level

OHS @ 75/55lbs

Pike Hspu

Devils press @ 2 x 35/25lbs