CrossFit – Sat, Mar 4

CrossFit Metric – CrossFit

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A. General

Tabata- 2 intervals on each movement

20 sec on/10 sec off


-Single leg, single arm DB RDL

*Alternate each interval


-pause air squats

B. Activation

2 sets

20 Light banded GM’s

3-5 push-ups + pause @1” off the floor on the way down*

6 Alternating Cossack squats


– Use the pause to assist athletes with their arm positioning. POP’s below.

– Advanced athletes can do band resisted push-ups with the pause.


Metcon (No Measure)

Not for time:

4 Rounds

800m Row

20 banded tricep extensions

AMRAP pushups

15 ring curls

1 set of barbell 21’s

– rest 60sec –


4 Rounds

30sec Plank

30sec flutter kick in hollow body

30sec of V-ups

– rest 60sec –

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