13 Feb CrossFit – Mon, Feb 13

Announcements

For those who signed up to participate in the Open, you should have received an email from your Team captain. If you signed up and did not receive a message please let one of the coaches know!!

CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

45 seconds skip rope

10 Prone pvc press

10 “IYT”

2 Wall Walks

20 second wall facing hs hold

C. Specific

Headstand practice

https://youtu.be/7v1TLaDy_2M

Gymnastics

A: Gymnastics (AMRAP – Reps)

Every 3 min for 12 min

3-5 Strict HSPU

5-7 Kipping HSPU
Score: Total Reps

Intermediate

3-5 Piked Strict HSPU

3-5 Kipping HSPU

Metcon

B: Metcon (Time)

5 rounds

12 Push press 115/75 lbs

24 Double-unders

Rest until 10:00 cap

Then

Relay Shuttle runs

4×2 shuttle runs

(25′ out/25′ back=1 run)

Everyone must complete 4 sets of 2 shuttles

Machine Option

4x 12/10 Cals
TC: Part 1: 10 min, Part 2: 8 min

Perform

5 rounds

12 Push press 115/75 lbs

24 Double unders

Then,

6 Min Recovery on Ski Erg