07 Jan CrossFit – Sat, Jan 7
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
Warm-up
A. General
2 rnds
Shuttle run or circle run in the gym
1:00
10 inchworm push ups
10 Jumping knee tucks
B. Specific
10 Empty bar glute bridge floor press
10 Empty bar RDL
5 bounces + 3 box jumps
https://youtu.be/GKfmJGwwKFE
Ramp up deadlift and setup workout
Metcon
A2: “McGhee” Team Version (AMRAP – Rounds and Reps)
Team workout (in pairs)
AMRAP 30
While Partner 1 performs
3 rounds of:
5 Deadlifts (275/185)
13 Push-Ups
9 Box Jumps (24/20)
partner 2 must perform
50/42Calorie row
Partners cannot both be resting. If athletes finish before their partners, the athlete resting must keep doing the same movements as before (ex back to deadlifts or keep rowing).
Athletes with the most rounds and least burpees win.
Scaling Options
Beginner
5 Deadlifts (135/95 lb)
7 BoxPush-Ups
5 Box Jumps (20/plate in)
Intermediate
5 Deadlifts (225/155 lb)
7 Push-Ups
9 Box Jumps (24/20 in)
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