CrossFit – Thu, May 18


Holiday hours on Monday May 22nd:

8am, 9am, 10am classes.

CrossFit Metric – CrossFit

View Public Whiteboard


A. General

Amrap 4

10 Air squats

7 Burpees

5 Sky touches

B. Mobility

10 Hip & Shoulder extension, bent legs

10 Hip & Shoulder extension, straight legs

Scale this by elevating hands


C. Specific

10 Plank ankle taps

10 Plank shoulder taps

10 Plank scap push ups

10 Plank forward weight shift*

*Plank forward weight shift is shifting the body weight forward while keeping arms straight to learn to shift the weight without bending elbows as well as warming up the wrists


Gymnastics (5 Rounds for reps)

Shoot Throughs

5 sets

30 seconds max reps

Rest 1:30
Scaling Options:


Support hold 20-30 seconds


Shoot throughs, higher parallettes/support


Metcon (AMRAP – Rounds and Reps)

AMRAP 16 minutes

16 HR Push-ups

16 Wall balls 20/14 lbs

16 weighted toe touches with med ball
Score: Rounds & Reps

KG: 9/6

Scaling Options


12 Band assisted push ups

12 Wallballs @ 14/10 lbs

12 Ski touches


10 HR push ups

16 Wallballs @ 16/12 lbs

16 weighted toes touches with med ball

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