11 Jun CrossFit – Sun, Jun 11

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

4 minutes row

– Last 20 seconds of each minute, go hard

2 sets

6 Push up to Downward dog

6 Squats into Thoracic Rotation

B.Specific

3-5 sets

Ramp up Bench Press

Ramp up Front Squat

Metcon

Metcon (Checkmark)

Every 2 minutes for 30 minutes

First 10 minutes

5 Bench Press @ 60%

200/150m Row

Second 10 minutes

5 Front Squats @ 60%

200/150m Row

Third 10 minutes

200/150m Row

15 Wall Balls 30/20 lbs
TC: 30 minutes

Score: Checkmark (both exercises in same 2 min frame)

Intermediate

Modiify row to 150/100m

Extra Accessory

Accessory (Checkmark)

4 sets

20/20 Banded side lying Clam shell

20 Unweighted Glute bridge

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