07 Apr CrossFit – Fri, Apr 7

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

2 rounds

10 Scapula Pull Ups

5/5 Single Leg KB RDL

10 Goblet Good Mornings

30 sec. No Push Up Burpees

C. Specific (pre- metcon)

2 sets

25’ High knees

5 russian KB swings + 3 KB swings

3-5 hand release push-ups

Gymnastics

Gymnastics (Checkmark)

EMOM 9

M1: 6-10 Strict pull-ups

M2: 12 Ring rows @hard

M3: 10-20 V-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 20 minutes

21 KBS 32/24kg

21 Hand Release Push Up

800m Run/1000m Row/2000m Bike

*if running each athlete should perform 400m
Scaling Options

Beginner

14 KBS @ light/Unbroken

14 Banded HR push ups

Run 400m/Row 400m

Perform

As written