11 Apr CrossFit – Tue, Apr 11

CrossFit Metric – CrossFit

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Warm-up

A. General

3 rounds

60 sec Row/Bike

30 secs Hollow Hold

5 Push Up to Down Dog

15 I-Y-T

B. Mobility

Lat stretch

10 rep/arm

– Contraction for 7-10 seconds

– stretching for 10 seconds

https://www.youtube.com/watch?v=2F-wH4sDFho

Gymnastics

Gymnastics (AMRAP – Reps)

1. Max rep Wall facing HSPU

then

2. 4x 80% of your max rep

DB Z Press
TC: 15 minutes

Score: Max reps

Intermediate

Pike HSPU on box

then

4 x 60% Max rep

Metcon

Metcon (3 Rounds for reps)

3 rounds for reps

1 min Crossover singles

1 min TTB

1 min Cal Row

1 min Rest
TC: 12 Min

Score: Reps

Perform

3 rounds

1 min Crossover singles or DU

1 min GHD sit-ups

1 min Cal Row

1 min Rest