CrossFit – Fri, Mar 17

CrossFit Metric – CrossFit

View Public Whiteboard


A. General

2 rounds

10/8 cal Row @increasing intensity

4/4 DB Russian swing, one arm

4/4 DB high pull, one arm

8 DB snatches, alternating*

*Work on the overhead return: Dropping the DB into the hand.

B. Mobility

Quadruped rear shoulder stretch



Gymnastics Drills (Checkmark)

C2B practice, all levels

Box assisted swings

Box assisted pull ups

Box assisted C2B with 2 feet

Box assisted C2B with 1 foot

These can be done kipping or Butterfly style

Correction drill

Pull ups with towel or rolled up shirt between feet

TC: 15 mins

Score: N/A


Metcon (Time)

12 rounds for time

5 C2B

10 DB Snatch 50/35lbs

3 Wall Walks / 25′ Hs walk

Rest 1 min after every 4 rounds

RX+ 3 Bar muscle ups
TC: 20 Minutes

KG 35/25

Scaling Options


3 Assisted strict pull ups

10 DB Snatch @ 25/15lbs

3-5 Inchworms


5 Pull ups

10 DB Snatch 35/25lbs

3 Wall climbs/ 50’ Seal Walk


12 rounds

3 Bar Muscle-ups

4/side KB snatch @70/53lbs

25′ Hs walk

Rest 1 min after every 4 rounds

Extra Accessory

Core Stability (Checkmark)

McGill Big-3 modified

5-4-3-2-1 Bird dog

5-4-3-2-1 Dead bug

30 sec/side Side plank, elbow



No Comments

Sorry, the comment form is closed at this time.