02 Feb CrossFit – Thu, Feb 2

CrossFit Metric – CrossFit

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Warm-up

A. General

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

Gymnastics

A: Skill Practice (Checkmark)

Pull ups Kipping

– Box assisted beat swing

– Box Lat to fly

– Box Kipping pull ups, both feet or swinging leg off side

Pull ups Butterfly:

– Double leg box circle drill

– Single leg box circle drill
TC: 15 minutes

Metcon

Metcon (2 Rounds for time)

2 sets each for time

30-20-10

Deadlifts @185/155

15-10-5

C2B Pull Ups

Rest 5 min between sets
TC: 20 min

Intermediate

155/95

Pull Ups