CrossFit – Sun, Feb 5

CrossFit Metric – CrossFit

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A. General

3 sets

20 backwards arm circles

25/25’ Bottom up KB carry @ 1 x light

B. Mobility

Handstand superman drill

10-15 repetitions

*for members who can’t go upside down, use a pike position from a box or even from the floor.

C. Specific

Min 1: 10-15 Cal Machine

Min 2: 25′ Double KB Front Rack Lunges @2×24/16 Kg

Min 3: 25′ HS walk*

*Scaling methods:

25’ Inch worms

3-5 Feet elevated pike walkout

25’ Seal walk

1-2 Wall walks


A: Gymnastics Conditioning (AMRAP – Rounds and Reps)

Death by wall walk


Min 1: 1 wall walk

Min 2: 2 wall walk

Min 3: 3 wall walk

..ect until death
TC: 10 min

Score: Last Round completed + Reps

Scaling Options


Death by Inch Worm


Half Wall Walks




B: Conditioning (Distance)

Aerobic work

30 minutes @zone 2 on the machine of your choice
TC: 30 min

Score: Distance

Scaling Options

Beginner & Intermediate

As Written

Extra Accessory

Accessory (Weight)

Landmine row + unilateral eccentric, alternating

5 x 10 reps


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