13 Jun CrossFit – Tue, Jun 13
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
2min Machine or Run 400m
B. Mobility
Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
C. Specific
2 sets
25′ Inch worms
6 Alternating spiderman stretch
20 seconds Reverse plank + march
Gymnastics
Gymnastics (6 Rounds for reps)
Strict pull-ups
6 x 10
TC: 15 minutes
Score: Reps
Scaling Options
Beginner
6 x 3 @ band assisted
Intermediate
6 x 8 @ Band assisted
Perform
10×10 @RPE 8
Metcon
Metcon (5 Rounds for reps)
5 rounds for reps
1 Min Max Cal Row
1 Min Max HR Push Ups
TC: 10 minutes
Score: Total reps
KG: N/A
Scaling Options
Beginner
1 Min Cal Row
1 Min Max Assisted Strict ring dip, heels on ground
Intermediate
1 Min Max Cal Row
1 Min Max Strict, band assisted ring dip
Perform
EMOM 14
Min 1- 18/15 Cal Row
Min 2- 5-7 Strict Ring dips @RPE 8
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