27 Apr CrossFit – Thu, Apr 27

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CrossFit Metric – CrossFit

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Warm-up

A. General

2 Sets

5/5 Greatest Stretch

6 Iron Cross

15 Hollow Rocks

10 Banded Pull Apart

5 Cuban Press

B. Mobility

Banded Lat Stretch

2 x 30-45 seconds/side

C. Specific

10/10 Wrists rotations in plank position

20 Alternating Shoulder tap in plank position

10 Plank to downward dog + toe taps

3 Wall Walks+ HS hold

Gymnastics

Gymnastics Practice (Checkmark)

HS walk Practice

HS hold

HS hold + Shoulder tap

Donkey Kicks

HS walk
Beginner

– Pike hold feet on box

– Inchworm

– Walk around the box

Intermediate

– Assisted with partner

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Sets

3 minutes AMRAP

3 Strict press @ 75%

6 Hand release Push-ups

9 Wall balls 20/14lbs @ 12/10’

Rest 1 minute between
Score: Rounds & Reps

Scaling Options

Beginner

3 Strict press @ RPE 8

6 Band assisted push ups

9 Wall balls @ 12/10lbs

Intermediate

3 Strict press @ 80%

6 HR Push ups, assisted if needed

9 Wall Balls @ 20/14 @ 10/9’

Perform

N/A

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