05 Apr CrossFit – Wed, Apr 5

Announcements

Easter Weekend Hours

Friday- 8am,9am, 10am

Saturday- Regular Hours

Sunday- Regular Hours

Monday- 8am, 9am, 10am

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

EMOM 4

1- 45 sec Row/Bike

2- 1 Burpee every 3-7 seconds

B. Mobility/Activation

2 sets

10/10 unilateral glute bridge

20′ Lateral banded monster walk per side

Weightlifting

Weightlifting (Weight)

Barbell Front rack Bulgarian Split squat

4 sets

6/6 @ heavy

No rest between legs

2 minutes rest between sets
Scaling Options

Beginner

5 sets

4/4 Split Squat

Metcon

Metcon (Time)

3 rounds

1000m Row or 2000m Bike erg

30 Burpees
TC: 20 min

Score: Time

Perform

3 rounds not for time

3000m Bike erg

30 burpees