CrossFit – Mon, Apr 24

CrossFit Metric – CrossFit

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A. General

60 sec Row or Bike

10 rotating scorpions

10 Inchworm push ups

10 Prone Scap retractions (Ws)

10 Hanging Scap retractions

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific Metcon

2 sets

10 Pulls on rower

5/5 Farmers press*

10-20 seconds wall facing HS hold

Farmer’s press:


Push Press (5 sets
10 Push press @ 62-65%
6-8 Strict pull ups @ weighted)

Score: Weight on Bench press

Scaling Options


10 Push Press @light

2-4 Band assisted strict pull ups


10 Push press @ 62-65%

4-6 Strict pull ups/ Band assisted


Metcon (Time)

3 rounds

500m Row

18 DB step up overs 1×50/35lbs, 24/20″

8 Wall facing HSPU

1 min rest between rounds
TC: 16 minutes

Score: Time, including rest

KG: 25/15

Scaling Options


400/350m Row

18 DB step ups @ 20/16″

8 DB strict Press


500m Row

18 DB step up overs 1x 35/25lbs, 24/20”

8 Pike push ups on Box


3 rounds, each for total reps

3 min Row @ 130-40% FTP

2 min Echo bike

1 min Strict wall facing HSPU

2 mins rest between rounds

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