15 Apr CrossFit – Sat, Apr 15
CrossFit Metric – CrossFit
Warm-up
A. General
2 rounds
1min Row/Bike/Ski/Run
5 Scapular C.A.R’s
B. Specific
3-5 reps on each movement
Metcon
Team Version (Time)
Team “Barbara”
Teams of 2 partition work as needed
5 Rounds For Time
30 Pull-Ups
40 Push-Ups
50 Sit-Ups
60 Air Squats
3 minutes Rest
TC: 40 minutes
Score: Time including 3 min rest
Scaling Options
Beginner
12 ring rows
15 band assisted push ups
25 sit ups
30 air squats
Intermediate L1
5 Rounds For Time
20 Jumping Pull-Ups
30 Band Assisted Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest
Intermediate L2
5 Rounds For Time
10 Pull ups (2 sets)
15 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest
Perform
3 rounds
50 Air squats
40 Push-ups
30 Strict pull-ups
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