02 May CrossFit – Tue, May 2
CrossFit Metric – CrossFit
Warm-up
A. General
AMRAP 5 @ very easy
1 min machine
10 inchworm push ups
10 beat swings
10 air squats
B. Mobility
30 sec each side Banded Lat Stretch
C. Activation
Push Press ramp up
3 sets
5 Push press
5 Pause ring rows
Weightlifting
Weightlifting (Weight)
4 sets
5 Weighted Strict pull ups
10 Push Press@ 65-67%
Score: Weight on bench press
TC: 15 minutes
Scaling Options
Beginner
3 Banded strict pull ups
6 Push Press
Intermediate
5 strict pull ups
10 Push Press @ 65-67%
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaling Options
Beginner
5 Ring rows
7 Assisted push ups
10 Air squats
Intermediate
3 pull ups/Jumping pull ups
7 Push ups
15 Air squats
Perform
5 Strict CTB
10 Strict HSPU
20 Pistols
or
RX+
“Mary”
5 HSPU
10 Pistols
15 Pull ups
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