CrossFit – Sun, Mar 12

CrossFit Metric – CrossFit

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A. General

5mins Row or Bike

-Gradually building pace from easy to hard

B. Mobility

Soft tissue mobilization

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Spinal erectors + Glutes/Hamstrings

C. Specific

Amrap 5mins

-5 Pike ups

-7 Russian kb swings @light

-9 Air squats


Conditioning (5 Rounds for time)

Every 6 minutes for 30 minutes

400m Row @Hard

800m Bike @Hard

Switch order every round
Scaling options


Reduce the distance in order to maintain the timing goal of 3-4 min work windows per round.


As written



Extra Accessory

Core (Checkmark)

Accumulate 100 Single leg v-ups

Every time you break: 30 sec elbow plank

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