04 Mar CrossFit – Sat, Mar 4

CrossFit Metric – CrossFit

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Warm-up

A. General

Tabata- 2 intervals on each movement

20 sec on/10 sec off

-run/row

-Single leg, single arm DB RDL

*Alternate each interval

-scorpions

-pause air squats

Push-ups

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

– Advanced athletes can do band resisted push-ups with the pause. https://www.youtube.com/watch?v=cOFwFzzLFWw

Metcon

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 –

Core

4 Rounds

30sec Plank

30sec flutter kick in hollow body

30sec of V-ups

– rest 60sec –