04 Jan CrossFit – Wed, Jan 4

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

Warm-up

A. General

1 min Single-unders

10 Beat Swings

30 sec Double-unders or Triple-unders

10 Knee Raises

1 min Single Under

5 T2B or Toes to eye level

30 sec Double under or triple unders

B. Specific

3 sets

20 sec Ring Support

5 Beat swing on bar/rings

5 Low Ring Face pulls

https://youtu.be/PRfENOR-V3c

Gymnastics

A: Gymnastics Conditioning (Time)

5 sets

15 KBS 32/24KG

5 Bar or Ring Muscle-ups

Rest 1 min between sets
TC: 14 min

Perform

6 rounds

10 GHD Sit-ups

3 Ring mu

5 Bar Muscle-ups

Metcon

B: Metcon (4 Rounds for reps)

4x

AMRAP 3 minutes

30 Double-unders

12 Wall balls 20/14 lbs

8 TTB

Active rest 2 mins between AMRAPs
KG: 9/6 KG

TC: 18 min

Score: Reps per AMRAP

Perform

As Written