12 May CrossFit – Fri, May 12

Announcements

CrossFit Metric will be CLOSED for renovations:

Saturday the 13th & Sunday the 14th

–We appreciate your understanding and support.

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

2 Sets

30 Jumping Jacks

10 Banded Pull Apart

30 Monster Walks

10 Good Mornings + Calf Raises

20 Shoulder Taps

B. Activation

3 sets

10 Hollow banded lat pull-downs

10 Plank up downs

5 Inch worms

Gymnastics

Technique (Checkmark)

Bar Muscle up drills

– Box lat to fly

– Band BMU transition / Band lat pull downs

– Jumping BMU

Metcon

Metcon (5 Rounds for time)

E4MOM for 20minutes

2 rounds

30 Double-unders

15 Wallballs 20/14lbs

3 Bar Muscle-ups
TC: 20 min

Score: Each round for time

KG: 9/6

Perform

As Written