CrossFit – Thu, Dec 29

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

View Public Whiteboard

Warmup (Checkmark)

A. General

3 Rounds

30 Jumping Jacks

6 Iron Cross

8 Wide stance banded good mornings

10 Russian kb swings

5/5 Cossack Squats

Weightlifting

A: Sumo Deadlift (Max Effort Sumo Deadlift

Build to a heavy double, no fails)

Every 90sec.

6 @60

4 @70

4 @75

2 @80

2 @85

2 @90

2 @95-100%

TC: 12 min

Scaling Options

Beginner

E2MOM

2 Sumo Deadlifts @ ascending

Metcon

Metcon (Time)

For Time

5-10-15-20-15-10-5

C2B

10-20-30-40-30-20-10

Sit Ups

*3 Wall Walks after every round*
Scaling Options

Beginners

Horizontal Ring Row

Sit Ups

* Inch Worm*

Intermediate

Pull Ups/ Banded Pull Ups

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