18 Apr CrossFit – Tue, Apr 18

Announcements

Bring a friend day is back!!

When: Saturday April 22nd

Cost: FREE

Each member can bring one friend to 9am or 10am class on Saturday April 22nd. Friends are not required to reserve prior, members are!

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

10 Cat Cows

6 Scorpions

8/8 Single Leg RDL

10 Plate Ground to OH

30 sec. Handstand Hold

B.Specific

2 sets

5/5 single arm DB Strict press

10 Supinated Grip External Rotation

10 Face Pull

10 Straight Arm Lat Pull Down

Weightlifting

Push Press (5 sets
10 Push Press @ 60%
8 Strict pull ups
)

Scaling Options

Beginner

10Push Press @light

3 Strict Band assisted pull ups

Intermediate

10 Push Press @ 60%

8 Strict Band assisted pull ups

Metcon

Metcon (Time)

21-15-12-9

Hang DB Cleans 2×50/35lbs

Lateral Burpees over DB
TC: 10 minutes

KG: 25/15

Score: Time

Perform

27-21-18-15

TTB

Hang DB cleans @2×50/35 lbs