04 Jun CrossFit – Sun, Jun 4
Announcements
NEW Weekly Olympic Lifting Classes:
Every Tuesday at 4:30 pm
Every Thursday at 6:30 pm
Coached by Matheus
Starting this week!!
CrossFit Metric – CrossFit
Warm-up
A. General
30sec Row or Bike
10 rotating scorpions
10 rotating full squat T spine rotations
30sec Row or Bike
10 Alternating high box step ups
5/5 deep squat single arm DB press
B.Specific
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
2 sets with 2xDB’s
5/5 Front rack bulgarian split squats
5/5 Spiderman stretch
5/5 DB snatch
5 Double DB sumo deadlifts
Metcon
Metcon (Time)
60-50-40-30-20-10
Cal Row/Bike
between each set of cals perform
2 rounds
8 Slam balls 30/20lbs
8 Devil’s press 2x 35/25lbs
TC: 25 minutes
Score: Time
KG: 15/10, 15/10
Scaling Options
Beginner
35-30-25-20-15-10
Cal Row/Bike
1 round
10 overhead medball toss against wall@ light
10 burpees
Intermediate
50-40-30-30-20-10
Cal Row/Bike
between each set of cals perform
2 rounds
8 Slam balls @ 30/20lbs
8 Devil’s press @ 25/15lbs
Extra Accessory
Accessory (Checkmark)
Foot elevated split stance dynamic pallof press
3 x 5/5
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