05 Jun CrossFit – Mon, Jun 5

Posted at 04:00h in Uncategorized by
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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

View Public Whiteboard

Warm-up

A. General

2 Rounds

200m run

20 Hollow Rocks

10 Table Top Glute Bridges

5 Tempo Push Ups (3s down)

B. Mobility

Dynamic leg swings

Side to side x 10/10

Front to back x 10/10

Dynamic arm circles

Forwards 10

Backwards 10

C. Specific

2 sets

5 Tempo Ring Rows @ 2 sec down

10 DB lunges

Gymnastics

Gymnastics (Checkmark)

Headstand drills

Headstand

Headstand to tuck

Headstand do Plank (fall)

Head stand to plank (kip)

Headstand to kipping HSPU against wall

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

8 CTB

16 Front Rack DB Lunges 2×50/35

8 HSPU
TC: 20 minutes

Score: Rounds & Reps

KG: 25/15

Scaling Options

Beginner

8 Ring Rows

16 Front Rack DB lunge steps @ 25/15lbs x 2

8 Banded pike push ups

Intermediate L 1

8 Jumping C2B

16 Front Rack DB lunge steps @ 35/25lbs x 2

8 Pike HSPU

Intermediate L 2

8 Pull ups

16 Front Rack DB lunge steps @ 35/25lbs x 2

4-8 HSPU

Perform

20 minute amrap @85%

8 CTB

16 Psitols

8 HSPU

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