28 Mar CrossFit – Tue, Mar 28

CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

30 sec High Knee Run

20 sec hollow hold on pull up bar

8 beat swings

8 Band strict press

https://youtube.com/shorts/dg9luCnno9M?feature=share

B. Mobility

Tall kneeling banded Shoulder internal rotation stretch

10 reps/side

https://youtu.be/ThluzxR0SBw

Weightlifting

Push Press (5 sets
8 Push press @ RPE 7
12 DB Pullovers

1 min rest between sets)

TC: 15 minutes

Score: Weight on Push Press

Perform

5 sets @ moderate

8 Tall kneeling Alternating DB press

12 DB pull over

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes

20 Shuttle Runs (25ft = 1 rep)

7 Strict Chin-ups

21 Russian KBS 32/24KG
Score: Rounds & Reps

Perform

Amrap 18 @ low intensity

Run 400m

7 strict chin ups

21 Russian KBS