27 Apr CrossFit – Thu, Apr 27
CrossFit Metric – CrossFit
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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