21 May CrossFit – Sun, May 21

Announcements

Holiday hours on Monday May 22nd:

8am, 9am, 10am classes.

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

2 rounds

20 jumping Jacks

10 lunges

10 air squats

B.Specific

10 Single DB squat

5/5 Single arm DB press

10 Double DB squat

10 DB S2)

Metcon

Metcon (AMRAP – Rounds and Reps)

For Rounds & Reps

2 rounds of

4 minute Cal Machine

1 min rest

4 minute AMRAP

– 10 Burpees

– 10 Jumping lunges

1 min rest

4 minute Cal Machine

1 min rest

4 minute AMRAP

– 10 DB Squat @ 35/25lbs x 2

– 10 DB S2OH @ 32/25lbs x 2

1 min rest
TC: 40 minutes

Score: Total Cals on Machine (below) + Rounds & Reps

Metcon (Calories)

Total Calories from metcon

Extra Accessory

Post Chain (Weight)

Romanian Deadlift

3 x 8 @ moderate
You can use DBs, KBs or a Barbell