28 Apr CrossFit – Fri, Apr 28
CrossFit Metric – CrossFit
Warm-up
A. General
2 Rounds
30 Jumping Jacks
8 Samson stretch lunges
10/10 Clamshell Side Plank with Band
12Glute Bridges
10 Good Mornings
B. Metcon Activation
2 sets
10/8 cal machine
10 Alternating spiderman hops
3 Russian KB swings + 3 Full swings
5 Prone floor angels:
https://youtu.be/HTX6KVrvXeg
Weightlifting
Back Squat (6 x 10 @ 60%
)
TC: 18 min
Score: Weight
Scaling Options
Beginne r
6 x 6
Intermediate
As written
Perform
10 x 10 @ 62.5%
Rest 90 seconds between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18minutes
21/18 Cal Row/Bike
15 Kettlebell swings 32/24 Kg
9 Burpee over Erg
Score: Rounds & Reps
Scaling Options
Beginner
16/12 Cal Row/Bike
12 Kettlebell swings 16/12 Kg
6 Burpees/Down & up
Intermediate
21/18 Cal Row/Bike
15 Kettlebell swings 24/16 Kg
9 Burpee over erg
Perform
21/18 Cal Echo Bike
15 Kettlebell swings 32/24 Kg
9 Burpee pull-up @ 6″ above standing reach
Sorry, the comment form is closed at this time.